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Components

Bench Press

AMRAP x 12 MINUTES

Settings

Workout

CrossFit - Sun, Jun 23

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

40 Fast Single Unders

10 KB Deadlifts

5 Tempo Push-Ups or Knee Push-Ups (31X1)

5/5 Moose Antlers

Into…

2 ROUNDS

20 Double Unders or Attempts

10 Russian KB Swings

5 Perfect Push-Ups or Knee Push-Ups

10 Alt. Scorpion Stretch

Strength - All

Bench Press (1.) ON A 15:00 RUNNING CLOCK...

Build to a Heavy 5-Rep Bench Press)

Bench Press

(Score is Weight)

-Rest 2:00 b/t P1 & P2-

Bench Press (2.) 1 SET

Max Rep Bench Press*)

Bench Press

*Use 50% of Heaviest 5-Rep.

(Score is Reps)

Workout - Performance

AMRAP x 12 MINUTES (AMRAP - Reps)

10-20-30-and so on...

Double Unders

5-10-15-and so on...

Russian KB Swings (70/53)

(Score is Total Reps)

KG KB: (32/24)

Workout - Fitness

AMRAP x 12 MINUTES (AMRAP - Reps)

20-40-60-and so on...

Single Unders

5-10-15-and so on...

Russian KB Swings (53/35)

(Score is Total Reps)

KG KB: (24/16)

Optional Cool Down - All

FOR RECOVERY (No Measure)

15 Slow Arm Haulers

10 Alt. Groiners w/ Thoracic Twist

1:00 Child's Pose

1:00 Rebound Pose

(No Measure)

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