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