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

WORKOUT OF THE DAY