CrossFit Infernal – CrossFit
Warm-up (No Measure)
*If you are completing the open FRIDAY, complete the following
A. Spend 15 Minutes working on a skills/movements that is a WEAKNESS that hasn’t been shown in the Open workouts yet
B. 2 Sets:
4-5 rounds:
– 30s cyclical @ 85-90% effort
Rest 60s
*rest 2-3 mins after each set
**If you are NOT signed up for the open or are completing SATURDAY, complete the following:
A. Spend 15 Minutes working on a skills/movements that is a WEAKNESS that hasn’t been shown in the Open workouts yet
B. 2-3 Sets (Build speed/effort over the sets 80-90-100%):
– 60s AB (20s easy/20s mod/20s fast)
Directly into:
3 Rounds:
– 5 Thrusters (95/65) or DBs (50/35)
– 5 Burpee Box Jump Overs (24/20)
Rest 2-3 mins between sets