CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
20 Side Lunges
1min Plank Hold
15 GHD Hip Extensions
Strength
A: Back Squat (5X3)
• 3sec pause @bottom, no bounce
• Work up to a heavy triple for the day
• Rest 90sec between A&B
B: Handstand Hold (4X1:00)
• Attempt kicking up to wall or scale to walk up
• Use this time to practice kicking up on wall
• Rest 90sec between B&A
Metcon
Metcon (Time)
3 Rounds
20/15 Bike Calories
15 Thrusters 95/65#
10 OTB(lateral) Burpees
• Bike should be a sprint
• Weight on thrusters should be light