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07/10/2019

9
Jul

07/10/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

2 Length Double Front Rack KB Carry

20s Arch Body

10 Russian KB Swings

Gymnastics

Metcon (6 Rounds for reps)

3 Sets:

Max Push Ups

Rest 0:30s

Max Strict Ring Dips

Rest 2:00
Note the amount of push ups and ring dips that you complete separately.

Modify by using a box or a band for the push ups and dips. Choose a much more challenging band or box height than usual.

Metcon

Metcon (AMRAP – Reps)

15 Minute EMOM (5 Sets):

Minute 1-5 Front Squats @65-70% Of Your 1RM.

Minute 2-12 Deadlifts @65-70% Of Your 1RM Front Squat.

Minute 3-15 V-Ups