27/04/2017

CrossFit Euphonic – CrossFit

Core Complex 1 (No Measure)

Three rounds, for quality:

20 Second Hollow Hold

20 Hollow Rocks

20 V-sits

20 Second Superman Hold

20 Second Superman Rocks

60 seconds rest…

Shoulder Press (5-5-3-5-5-Max)

5 @ 40%

5 @ 47.5%

3 @ 55%

5 @ 65%

5 @ 72.5%

Max Reps @ 82.5%

Shoulder Press (3 x 8 )

Perfrom 3 sets of 8 reps at 70% of your 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Push Press

10 Burpee Box Jump-overs

20 Abmat-situps

Rx = 50kg / 35kg