Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

3:00 Jump rope

20/12 Push-ups

20 Band pull-aparts (Over/under)

Metcon (AMRAP – Reps)

5 Rounds for max reps: 20 min cap

10 Bench press (115/75)

Max push-ups

Rest as needed

Rx+: (135/95)

Scaled: (95/65)

***Score only push-up reps***

*Can only rest in extended plank position, and no more than 2-3 seconds rest between reps.

* Push-ups only count if upper arm is parallel to floor at bottom position, and fully extended in the top position. NO half-reps…

Accessory Work

Handstand skill: Choose an option below

– Accumulate 3 minutes in the handstand hold against wall

– Accumulate 100-150ft walking distance

Single arm DB bent-over row

– 3×20 ea arm. Rest 1:30 between sets