Monday June 17, 2019

H.O.T. Side CrossFit – CrossFit

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Back Squat (1-rep Max)

We just finished the 15-week program. If you would like to establish a new 1 rep MAX, we will be starting a new strength program next week. Spend 15-20 minutes working up to your 1-rep Max.

If you don’t want to do a 1-rep MAX, use the time to work on form or speed time warming up for WOD or doing some mobility.

Metcon (AMRAP – Reps)

AMRAP (13 minutes)

55 Pull-ups,

55 Burpees (jumping onto plate; 45/35),

55 Cal Row &

55 Handstand Push-ups

Pull-ups – chin over the bar

Burpees – chest to deck and jump onto plate (fulling opening your hips)

Handstand Push-ups – one abmat is RX and full range of motion