CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 push ups

15 Barbell rows / empty bar

30 Banded Pull Aparts / red band

Strength

Push Press (4×10)

– Every 4:00 min for 16:00 min (4 sets)

10 push press

into

10-12 L/R Single Arm Rows (DB or KB)

-Ascending weight for Push Press

-Moderate weight for the rows

-Use benches for support on the rows

Metcon

Metcon (5 Rounds for reps)

min 1):45sec Max HSPU

:15sec Rest

min 2):45sec Max Pull ups

:15sec Rest

min 3):45sec Max Jump Squats

:15sec Rest

min 4) REST
-20min Total

-Scale movements as needed

WORKOUT OF THE DAY