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CF71218

CF71218

Hi Reps Fitness – CrossFit

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Warm-up

400 m Run

2 rounds:

• 10 Band Triceps Pushdowns

• 10 Push-ups

• 10 Ring Rows

2 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pec Stretch Right

• 30 sec Pec Stretch Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

Weightlifting

Bench Press (3-3-3+)

• 3 reps at 65% of 1RM

• 3 reps at 75% of 1RM

• 3+ reps at 85% of 1RM

Weighted Pull-ups (3-3-3+)

• 3 reps at 65% of 1RM

• 3 reps at 75% of 1RM

• 3+ reps at 85% of 1RM

Core

6 rounds:

• 20 sec Mountain Climbers

• 10 sec Rest

• 20 sec Plank

• 10 sec Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

• 20 Wall Balls

• 50 Double Unders

• 20 Kettlebell swings

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