Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

Warm-up

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Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Bike erg

Metcon (3 Rounds for calories)

3 Sets

1min at 60-65rpm

1min at 80-85rpm

3min at 90-95rpm

1min at 90-95rpm

1min at 80-85rpm

3min at 60-65rpm

30sec at 100-105rpm

30sec sprint at max rpm

1min at 80-85rpm