CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Push Ups

:45sec Plank step ups

30 red band pull aparts

:45sec Dead hang hold / on rig

Strength

Barbell Floor Press (5×5)(5×8)

– Every 3:30min x 5 sets

5 Tempo Floor Press (3 sec decent)

into

8 L/R Elevated DB Plank Rows
– Go heavy on both movements

set1) 0:00

set2) 3:30

set3) 7:00

set4) 10:30

set5) 14:00

Metcon

Metcon (Time)

For Time

3 Rounds

-1,000/800m BikeErg

-25/22 Cal Row

into

-800m Run

into

3 Rounds

-375/300m SkiErg

-20/17 Cal AAB
– 25min CAP

WORKOUT OF THE DAY