CrossFit – Wed, Jun 7
Warm Up
<p>Hip Halo Warm up -into-<br />3 sets:<br />30-second Assault Bike 4 Step Ups</p><p>4 Box Jumps<br />5 GHD’s to parallel or Abmat Sit-ups<br />5 Bench Press (empty bar – build across sets)</p>
Strength upper
Bench Press (1×1)
<p>Bench Press<br />- Heavy Single (10-12 minutes)</p>
Plyometrics
Max Height Box Jump (Distance)
Max Height Box Jump
<p>Box Jump: Max Height</p>
Movement prep/Workout prep
<p>2 sets:<br />100m Row<br />4 Hang Power Snatch (build in weight) 4 Push Ups</p>
Affiliate compete
Cookie Monster (AMRAP – Rounds and Reps)
<p>15:00 Amrap<br />300/250m Row<br />15 Hang Power Snatch (95/65)</p><p>20 Push Ups</p>
Freedom
Cookie Monster (AMRAP – Rounds and Reps)
<p>15:00 Amrap</p><p>300/250m Row<br />15 Hang Power Snatch (75/55)</p><p>15 Push Ups</p>
Independence
Metcon (AMRAP – Rounds and Reps)
<p>15:00 Amrap<br />250/225m Row<br />15 Hang Power Snatch (65/45)</p><p>10 Push Ups</p>
Liberty
Metcon (AMRAP – Rounds and Reps)
<p>15:00 Amrap<br />200/175m Row<br />10 Hang Dumbbell Snatch (light)</p><p>10 Bar Push Ups</p>
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