CROSSFIT 06/03/2019

A. Strength (00:15-00:35)

1a) DB Bench Press, neutral grip: 4 x 8-10 reps
rest 30 seconds and then directly into
1b) Weighted Wide Grip Pull-up: 4 x 2 reps

– take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2

B. Conditioning (00:35-00:50)

AMRAP 7:
Row 250 Meters
1 legless Rope Climb / OR 5 rep towel pullups
10 KBS (24, 16)

Rest 1min

AMRAP 7:
Row 250 Meters
10 HR Push-ups
10 Wall balls (20, 14)

C. Accessory (00:50-00:60)

Banded Pull-apart: 4 x 50reps
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.

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