Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kipping Swings

5 Inch Worms + Push-Up

5 Jumping Squats

5 Up Downs

Strength

Push Press (5-5-5)

5-5-5

Push Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

*6 Min Cap

Workout

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*35 Min Hard Time Cap

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