CrossFit Wake-up

Warm-up

Mobility
– Hip / Glutes
– Groins
– Shoulders
2 Rounds of:
20 Walking Lunges
20m Bear Crawl
15 KB Swings

5-10mins to warm up Sumo Deadlift

Metcon

Metcon (5 Rounds for reps)

5 Rounds of;
In 4 mins
Run 400m
5 Sumo Deadlifts 100/70kg
Max Reps Hand Release Press Ups
Rest 2 mins/Rd

*Your score is Press Ups per Round

Rx+ 120/80kg
Rx 100/70
2- 80/50
1 – 60/35

I used a 70kg barbell. I did:

37, 34, 32, 30 and 34.

Crossfit: Distance: 0.0km, Elevation Gain: 0m, Moving Time: 01:00:00, Average Speed: 0.0km/h
Source: Strava Activities

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