by Alex EtzenXS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 Round
– 20 Single Unders
– 10 Scap Push-Ups
– 10 Ring Knee Ups
– 10 Slow Deadbugs
Into…
– 20 Double Unders
– 7 Knee Push-Ups or Push-Ups
– 7 Scap Ring Pull Ups
– :30 Hollow Hold
Into…
– 20 Double unders
– 5 Hand Release Push-Ups
– 5 Toes thru Rings
– 3 Burpees
Strength
Bench Press (1RM)
Work to a 1 Rep Max Bench Press
(Score is Weight)
Workout
A: 300-100-100 (AMRAP – Rounds)
In as Few Sets as Possible -(AFSAP) 25 min Time Cap
-300 Double Unders
-100 Push Ups
-100 Toes thru rings
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 25 minute Time Cap.
***If you trip on Double Unders and want to redo that set you can.***
It is ok to pike in-between your push ups but you can’t take your hands off of the ground.
B: 100-60-60 (AMRAP – Rounds)
In as Few Sets as Possible -(AFSAP) 25 min Time Cap
-100 Double Unders
-60 Push Ups
-60 Toes thru Rings
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 25 minute Time Cap.
***If you trip on Double Unders and want to redo that set you can.***
It is ok to pike in-between your push ups but you can’t take your hands off of the ground.
C: 300-60-60 (AMRAP – Rounds)
In as Few Sets as Possible -(AFSAP) 25 min Time Cap
-300 Single Unders
-60 Box Push ups @ 20″ Box
-60 Ring Knee Raises
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 25 minute Time Cap.
***If you trip on Single Unders and want to redo that set you can.***
It is ok to pike in-between your push ups but you can’t take your hands off of the box.