CrossFit Infernal – CrossFit
A: Warm-up (No Measure)
5-10 mins to warm up OH press/HSPU
B: Barbell Strict Press
3 Sets:
– Strict Press X 7 @ 70% of last weeks 1RM
Rest 2-3 minutes between sets
C: Metcon (AMRAP – Reps)
3 Min AMRAP:
– 500/420m Row
– Max HSPU w/ remaining time
Rest 3 minutes, then:
D: Metcon (AMRAP – Reps)
3 Min AMRAP
– 500/420m Row
– Max S2OH (155/105) w/ remaining time
Rest 3 minutes, then:
E: Metcon (AMRAP – Reps)
3 Min AMRAP
– 500/420m Row
– Max Pushups w/ remaining time
F: Warm-up (No Measure)
Additional work NFT
2-3 Sets:
– 15 Hollow Rocks
– 15 Arch Rocks
– 5 Arch/hollow rolls
*https://youtu.be/W6VUh9ig4ZU