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June 13, 2017

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CrossFit Black Box – CrossFit

Warm-up

2 Rounds

30 Calorie row

20 Air Squats

10 Strict Ring Row

5 Strict Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min:

28 Double Unders (56 Singles)

16 Pull-ups

8 Front Squats, 165/115

*Only unbroken sets of squats count.

Cool Down

Calf smash w/kettlebell

20 Dislocators w/pvc

Banded overhead distraction

Competitor/Accessory

Bench Press (10-10-10-10-10)

5 sets of 10 @60% of your 1RM

super set with Bent Over Rows

Bent Over Row (6-6-6-6-6)

Super set with Bench Press, use same weight as Bench.