CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
20 Bike Calories
15 Sit-Ups
10 Ring Rows
15 KB Swings
10 Inchworms
Strength/Skill
A: Front Squat (5-5-5-(2)5)
1X5@65%
1X5@70%
1X5@75%
2X5@80%
Rest 90sec between A&B
B: Single Arm Dumbell Press (4X16)
• 8/arm, AHAP
• Attempt heavier than last week
• Rest 90sec between B&A
Metcon
Del (Time)
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here