CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

10 HR Push-Ups

15 KB Swings

20 Split Jumps

1min Plank

Strength/Skill

A: Bench Press (4X8)

• @65% of 1RM all across

• Rest 90sec between A&B

B: GHD Hip Extension (4X8)

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

4 Rope Climbs

12 Shoulder-to-overhead (Rx+ 175/115#)(Rx 115/75#)

15 Toes-to-Bar

3 Rope Climbs

9 Shoulder-to-overhead

15 Toes-to-bar

2 Rope Climbs

6 Shoulder-to-overhead

15 Toes-to-bar

WORKOUT OF THE DAY