CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
15 Cal Row
15 KB swings
15 EB Push Press
15 EB Barbell Rows
Strength
Barbell Floor Press (5×8)(5×10/10)
-Every 3:30 for 17:30min
8 Floor Press
into
10 L/R Elevated Plank Rows
– Plank Rows (KB or DB) w/Good Form
– Working up to 8RM FP for the day
set1) 0:00
set2) 3:30
set3) 7:00
set4) 10:30
set5) 14:00-17:30
Metcon
Metcon (Time)
For Time w/ Vest
*400m Run
50/40 Cal Row
50 Push-ups
*400m Run
40/30 Cal Row
40 Push-ups
*400m Run
30/20 Cal Row
30 Push-ups
*400m Run
20/10 Cal Row
20 Push-ups
– wear a Vest, if you have one
– If the weather is bad Substitute run for 20 Box step up (24/20”)
-25min Cap