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