by Alex EtzenXS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 4 Cat Cows
– 4 Alt. Groiners
– 2 Inch Worms + Push-Up
Into…
2 Rounds
– 5 Med Ball Ground to Overhead
– 5 Med Ball Glute Bridge-Ups
– 5 Med Ball Sit-Ups
– 3 Burpees
Strength
Bench Press (1×5@75%
1×3@85%
1×1+@ 95%)
*Based off of 90% of Heavy 1-Rep.
(Score is Reps and Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
1-2-3-and so on…
– Deadlifts (155/105) [RX+ 225/155]
3-6-9-and so on…
– Hand Release Push-Ups
5-10-15-and so on…
– Wall Balls (14/10) [RX+ 20/14]
– Rest 2 Minutes (Take note of your Score)
(Score is Rounds + Reps)
Metcon (Time)
For Time:
In Reverse order (so last round is 5-3-1), complete exactly the number of Rounds and Reps performed in the AMRAP.
5-10-15-and so on…
– Wall Balls (14/10) [RX+ 20/14]
3-6-9-and so on…
– Hand Release Push-Ups
1-2-3-and so on..
– Deadlifts (155/105) [RX+ 225/155].
(Score is Time)