Workout 5.30.14

Nickname: Nice n’ Easy…

Main – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Buy In

Metcon (AMRAP – Reps)

3:00 Max Double Unders

WOD

Bench Press (5-4-3-2-1-1-1)

5@ 50% of 1RM
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 90-95%
1- try to hit old PR
1- try to hit new PR

Cashout

Metcon (6 Rounds for distance)

6 Sets of :30 Row for Max Meters (each round)

Rest 1:00

Program the :30 intervals with 1:00 rest period in the Concept 2 Rower.

Feature Video

CrossFit Class Workout