MONDAY CROSSFIT 05/06/19
SPORT:
A. Front Squat (5,3,1,5,3,1)
set 1- 75% x 5
set 2- 80% x 3
set 3- 85% x 1
set 4- 80% x 5
set 5- 85% x 3
set 6- 90% x 1
B. AMRAP x 15 minutes
run 1 mile
In remaining time:
AMRAP:
10 pull-ups
20 push-ups
30 air squats
1 mile run
GRIND:
A. landmine squat (5 x 6 @ 31X1)
B. AMRAP x 15 minutes
run 600 meters
4 rounds of “Cindy”
run 400 meters
In remaining time, complete:
AMRAP:
5 pull-ups
10 push-ups
15 air squats
600 m = run 400 + 200
pull-up variations
ring row
jumping pull-up
barbell pull-up in rack
banded pull-up
push-up variations
ring push-up
bench push-up
banded push-up
