CrossFit

Cycle 1 – Week 6 – Day 3

Warmup

2:00 of Holding a 45/25lbs Plate Overhead

Stretch
T-spine mobility

Strength

Strict Press
2×10

then

5 Rep every 3:00 for 12 Minutes
As heavy as possible

WOD

AMRAP 15 Minutes
50′ Farmer’s Carry
70/53 KBs
50 Double Unders
10 DB Push Press 50/35s

Beginner: 53/35 Carry; 10 sets of 10 singles + 1 DU attempt; 20/10s
Intermediate: Rx Carry; 25 Double Unders; 35/20s
Advanced: Rx

Find a steady pace that you can maintain for 15 minutes.

Competitor Extra

Double KB Sumo Deadlift
70/53’s
4×20

Rest as needed

QuickFit

For time:
Bike 5000m

Starting at 1:00 and every minute after, complete 3 D-Ball Cleans