CFT – CrossFit
30s Banded Lat Stretch/Side
10 Push Up Position Shoulder Retractions
Metcon (AMRAP – Reps)
25:00 Minute EMOM: (5 Sets):
Minute 1-40s Of Max Wall Balls 20/14
Minute 2-40s Of Max Burpees
Minute 3-40s Of Max Pull Ups
Minute 4-40s Of Max Box Jump-Overs 30/24
Note total reps.
Wall Balls→Air Squat
Pull Ups→Banded Pull Ups→Ring Rows
Box Jump-Over→Box Step-Over→Step Ups
Accumulate as many reps as possible. Aim to complete the same reps for each movement every round.