CrossFit – Sat, Jun 29
General Warm-up
3 sets:
:30 bike, row, or ski
5 push-ups to down dog
5 Kang squats
10 deadlifts (empty barbell)
240629 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
15 deadlifts (95/135 lb)
10 push presses
5 strict handstand push-ups
– INTERMEDIATE –
AMRAP 12:
15 deadlifts (75/115 lb)
10 push presses
3 strict handstand push-ups
– BEGINNER –
AMRAP 12:
10 deadlifts (35/45 lb)
10 push presses
5 pike push-ups
Skill work (Checkmark)
Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
Stretching
1 set:
1:00 lacrosse-ball tricep mash/side
1:00 lacrosse-ball front delt mash/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
15 dumbbell deadlifts (35/50 lb)
10 dumbbell push presses (35/50 lb)
5 strict handstand push-ups
