Wednesday

16
Sep

Wednesday

Cypress CrossFit Club – CrossFit

Warm-up

C3 Standard Warm Up (No Measure)

400m Run/Row/1000m Bike

Foam Roll for 3-5 minutes then complete 2 rds of

10 Yoga Push-Ups

The World’s Greatest Stretch (5 reps per side)

10 Deep Squat to Hamstring Stretch

10 Reverse Lunges with Hip Stretch (5 per side)

STRENGTH

Floor Bench

Complete 4 sets of 6 reps starting @ moderate weight and building to a heavy set of 6

*rest one second in between reps

Complete 15-20 Banded Facepulls in between each set

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

Min 1 – Max Cal Row/Bike

Min 2 – Max Toes to Bar

Min 3 – : Burpee Box Jump (24/20)*

Min 4-Rest

Score is total reps

(No Measure)

Finisher

Floor Bench

Complete 4 sets of 6 reps starting @ moderate weight and building to a heavy set of 6

*rest one second in between reps

Complete 15-20 Banded Facepulls in between each set

Tricep Burnout (No Measure)

Complete 2 Minutes of max lying rollback tricep extensions. Pick a weight you could do at least 12-15 unbroken reps with.
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