CrossFit

Cycle 1 – Week 5 – Day 3

Warmup

Run 400m
20 PVC Pass Throughs
20 Legs Swings
Run 400m

Strength

Strict Press
2×10
then
3 Rep every 2:00 for 12 Minutes
AHAP

Compare to 9/10/2017

WOD

4 Rounds
6 Deadlifts 275/185lbs
1 Legless Rope Climb
20 Sit Ups

Beginner: 155/105; 6/4 Calorie Ski instead of rope climb
Intermediate: 225/155; Legless to 10′ or 12′, use legs rest of the way up and down
Advanced: Rx

Competitor Extra

Handstand Walk
25’x8
For quality/consistency
Rest as needed
**If this is easy, practice 25′ down, pirouette, then 25′ back

QuickFit

AMRAP 15
Bike 500m
8 Single Dumbbell Push Press, each side
12 GHD Sit Ups or V-Ups
8 Single Dumbbell Push Press, each side