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CrossFit Heyday Elite Fitness | San Pedro CrossFit | Hire a San Pedro Personal Trainer

Lots o’ Liftin

in Fitness

Workout of the Day:

A. 6 Minute Segmented Row:
Minute 1-2 Arms Only
Minute 2-3 Arms and Back
Minute 3-4 Legs and Back
Minute 4-6 Full Row

B1. Strict Pull Up 4×4-6 Reps ** Use load if possible.
B2. Double Under 4×25-50 Reps

C1. Single Arm Bent Over Row x4-5 Reps Heavy
C2. Incline DB/KB Bench Press x8 Reps
C3. 60sec FLR On Low Rings
5 Rounds Not For Time

Competition:

A. EMOM 10min
Odd: 10 OHS 95/65 (add two reps every OHS set if staying under 30sec)
Even: 10 Over the Bar Burpee

– Rest 5 min –

B. 3 Rounds For Time:
40 Double Unders
20 KBS 70/53

– Rest 10 min –

C. AMRAP 12min
20 Cal Row
15 Box Jumps 24/20
10 Deadlift 185/135

20 Cal Row
15 Box Jumps
10 Deadlift 225/155

20 Cal Row
15 Box Jumps
10 Deadlift 275/185

20 Cal Row
15 Box Jumps
10 Deadlift 315/205

20 Cal Row
15 box Jumps
10 Deadlift 365/225