Monday, March 26th - Sunday, April 1st
/Saturday will be a bring a friend day. If you know someone that wants to come do CF with you, please email me (aaron at crossfitamity.com) and I will set them up to sign the waiver beforehand.
Week 1
Monday
(A) 5 sets, Handstand hold, wall walk or Handstand push - up
(B) 800m run
4 rounds
· 20 SA DB Push Press
· 20 KBS
Run 400m
(C) Lat stretch – 60s/ each
(D) Knee in corner stretch – 60s/ each
Tuesday
(A1) Deadlift – 5 x 5 @ 30X0
(A2) Ring Dip – 5 x 6 – 8
(B) AMRAP in 14 minutes
· 10 box jumps, with step down
· 12 push ups
· 14 DB suitcase lunge
(C) Toes to bar – 5 sets, max unbroken reps
Wednesday
AMRAP in 10 minutes
· Row 300m
· 12 DB snatch
· 30s FLR
Rest 2 minutes
AMRAP in 10 minutes
· 18/12 cals AB
· 12 NPUB
· 30s hollow hold
Rest 2 minutes
AMRAP in 10 minutes
· Run 350m
· 12 KBS
· 12 GHD sit – ups or 20 ABMAT sit-ups
Thursday
(A1) Jerk – 5 x 5
(A2) strict pull – up – 5 x 6 – 8
(B) 4 rounds
· 10 power jerk
· 12 pull – ups
· 30 double – unders
(C) Stretch calves – 60s each
Friday
(A) Back squat – 5 x 5 @30X0
(B) 5 rounds
· 30 walking lunges
· 15 DB push press
· run 200m
(C1) Weighted plank – 3 x 60s
(C2) Single Leg Romanian Deadlift – 3 x 6 – 8 per side
Saturday
With a partner, each partner accumulates the following reps, one working at a time
· 75 wall ball
· 25 burpees
· 75 KBS
· 25 burpees
· 75 double unders
· 25 burpees