The Mobility
The Warm-up
7:00 (or 3 rounds) Working Through the Following Movements
5 A-T-V-Tâs
Gravel Run
Incline DB Chest Press Build
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The Strength
We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is or are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. You can increase weight if it feels good and the form is on point. Form first, weight increase second.
On a 2:30 Loop
Incline Chest Press (DB from bench)
Then
On a 2:30 Loop
10 @ 45%
8 @ 55%
7 @ 57.5%
6 @ 60%
5 @ 62.5%
*Repetitions need to be done as fast as possible
The Met-Con
As Many Rounds/Repetitions As Possible (I Go, You Go) for 20:00
Calorie Row
Single Arm Devils Press
Run
(One person does the movement while the other rests, then you switch, then move to the next movement)
The Finisher
Ring Dips
Hanging L-Hold
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