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08/27/2020

26
Aug

08/27/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

30s Banded Lat Stretch/Side

10 Push Up Position Shoulder Retractions

8 Scorpions/Side

Aerobic Capacity

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

Minute 5-Rest

Note total reps.

Movement Options.

Wall Balls→Air Squat

Burpees→Partial Burpees

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.