Sorry for the late post everyone!
Here’s the workout for Wednesday September 3, 2014
Tier 1, 2, and 3
Bench Press – 3@ 60%, 3@ 65%, 3@ 70%, 3 x 3@ 80%
Amrap – 4 minutes
10 Hollow Rocks
10 Sit Ups
20 Mountain Climbers
*Complete the following for time:
400m Run + 5 Burpees
400m Run + 10 Burpees
400m Run + 15 Burpees
400m Run + 20 Burpees
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…
CrossFit One World – CrossFit LVL 1 Somersault (AMRAP – Rounds & Reps) 20 Min AMRAP Every 4 Mins Starting from Zero 12 WallBalls 20/14 Rx + 30/20 Then with the remaining time do as many round of 6 Front Rack Reverse Lunge 8 Burpees 10 Sumo Deadlift High Pull Note: After Every Wall ball…
