CrossFit:
35min. to finish…
400m Run or Row or .8 mile Bike
35 Burpees
35 Box Jumps 24/20 (no step ups, use a smaller box if you can’t jump that high, I want your heart rate HIGH)
immediately into;
5 Rounds:
10 Bench Press 135/75
10 SDHP’s 115/75
immediately into;
400m Row or .8 mile Bike or 400m Run (do something different than the first round)
35 Burpees
35 Box Jumps 24/20 (no step ups)
immediately into;
5 Rounds:
10 Bench Press 135/75
10 SDHP’s 115/75
*Cardio + Pump = A damn good day. Have fun 🙂
*No rest between sections
*ADV is 135/95 on SDHP’s
Cool Down:
2 min easy cardio then:
Sweat:
Rest 1min. Repeat 5 Times Total (35min.)
6min. AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time…
21 American KB Swings 53/35lb.
12 Pull-Ups
Start where you left off on the swings and pull-ups each round. If you’re really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.