CrossFit:
A.) Upper Body Superset:
5 x 5 Push Jerk
(Build up to something heavy)
Immediately after each set;
5 Weighted “Chin-Ups”
Rest 90sec. X 4-5 sets in a 18min. Window
Score is heaviest set of Jerks
B.) 4 Rounds:
Min. 1) Max Cal Assault Bike or Row or 200m Run
Min. 2) Max Pull-Ups (Regular Grip)
Min. 3) Max American KB Swings 70/53
Min. 4) Rest
Cool Down:
2 min easy row or Bike then mobilize your shoulders!
Sweat:
A.) EMOM X 6 Rounds: (0-30min.)
Min. 1) 15 Push Press 95/65lbs. +
Min. 2) 10 SDHP’s 95/65lbs. +
Min. 3) 10 DB Raises** (make it hard)
Min. 4) 15 Burpees
Min. 5) Rest
**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises
B.) Ca$h Out!
5min. AMRAP
7 Reverse Sit-ups Bodyweight
14 Russian Twists with a 5lb. Plate (left+right= 1)