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