CROSSFIT
S,P &P Cycle: SQUAT -pull – press – pull -off
A – Bench Press
4 sets of 6 (60%+)
* 12 ring rows between sets
B – 4 min amrap
25/20 cal assault bike
Max HR Push ups
-rest 2 min-
3 min amrap
20/15 cal
Max distance HSWalk
-rest 2 min-
2 min amrap
15/10 cal
Max Devils Press
CSPORT
A. Strength Cycle (week 3 of 4)
3 sets:
5-8 bench press
5-8 weight squats
+
1 set:
1 min max reps bench press
1 min max reps air squats
B. 15, 12, 9, 6, 3
Burpees
Box jumps
200m run each round
C. 15, 12, 9 , 6, 3
DB ground to OH
Ab wheels
200m row each round
D. 3-4 sets:
10 side bends each side
:30 side plank each side