CrossFit – Fri, Jan 10
Push Press (Weight)
0:00-5:00 x 3 (Time)
30/21 Calorie Row/Bike/Ski
25 KB Swings
20 Step-overs/ Box-Overs
Record slowest round.
If you don’t finish the work within the 5 minute peiod, it becomes a 15 minute AMRAP.
Large classes will share cardio equipment and run heats with 2 minutes in-between.
-Open Prep- (AMRAP – Reps)
Handstand Push-ups
5 Max-Effort sets for total reps
Rest 1-3 minutes between sets. Don’t go to failure.
Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 -Build- 6×5 @ 70%
Opt. 3 -Open Prep-