CrossFit to the CoreA) Alternating on the 3:00 for 24 min
1st: Row 500m
2nd: Run 400m
B) Bench Press (13 min)
0:00 - 5 @ ⅓
2:00 - 3 @ ½
4:00 - 2 @ ⅔
6:00 - 1 @ 75-85%
9:00 - 1 @ 85-95%
12:00 - 1 @ 95-105%
C) Foam roll calves
Banded tricep stretch
A) 4 Rounds For Time (13 min cap): 50-ft. Overhead Walking Lunge (95/65#) 25 GHD Sit-ups B) Accumulate: 1:00 Frog Stretch 1:00 Banded Shoulder Stretch / Side
A) On a 20:00 Clock: From 0:00 - 4:00 1-Rep-Max Clean - Rest 2:00 From 6:00 - 10:00: AMRAP 4: Bar Muscle-ups - Rest 2:00 From 12:00 - 20:00: AMRAP 8: 30 Double Unders 8 Single-Arm DB Push Presses
A) For Time (18 min cap): 1,000/800m Row 25 Box Jumps (30/24”) 1,000/800m Row 50 Box Jumps (24/20”) 1,000/800m Row 75 Box Jumps (20/14”) B) Accumulate: 1:00 Calf Stretch / Side 1:00 Lacrosse Ball