CrossFIt:
A.) 3 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) 15 Pull-Ups
Min. 4) 15 Wall Balls 20/14
Min. 5) Max Bench Press 185/95
Min. 6) 60 Double Unders
Min. 7) 15 Pull-Ups
Min. 8) 15 Wall Balls 20/14
Min. 9) REST
*Seems more complicated than it actually is. It’s just switching out running and double unders, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5-6 reps each time or you will wind up doing a TON of bench.
*ADV is 20 Wall Balls or 5 Muscle Ups
B.) For Quality:
100 Russian Twists 45/30lb.
*No bouncing today. 1sec. pause on the ground on each side. That stop and go will give you a better ab workout. Just do it and switch things up. Left + Right = 1 rep
Cool Down:
2 min easy cardio, jog, row or bike. Then 1 min each.
Sweat:
1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30
2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14
3.) 4min. AMRAP:
Bike 30/20 Cals
Max Pull-Ups
4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower
5.) 4min. AMRAP:
25 Wall Balls
Max Burpees
6.) 4min. AMRAP:
25 Pull-Ups
Max Cals on the bike
Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long… Gotta move!
*Have people start on different sections so you only need 1-2 rowers and bikes.