Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 minutes

Ring muscle up technique

Bench Press (4×8 ahap)

10 single leg bridges on each leg each set

Metcon (AMRAP – Rounds and Reps)

Amrap 14

10 push press(115/75)

20 walking lunges

10 ring rows

20 rdl (115/75)

Cash Out

Bicep Curl (5×10)

Everyday Athletes Now – CrossFit

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Squat Clean (x1 @80% EMOM 12)

Metcon (Time)

For time:

800m run

30 deadlifts(185/135)

30 ring dips

30 Box Jump overs

800m run

Metcon (No Measure)

Sit ups 10×10

Everyday Athletes Now – CrossFit

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Front Squat (3rm)

Metcon (6 Rounds for reps)

Amrap 3

Max clean and jerk (95/65)

Rest 3

Amrap 3

Max bar muscle up(ctb)

Rest 3

Amrap 2

Max ohs

Rest 2

Amrap 2

Max ctb(pull-up)

Rest 2

Amrap :90

Max thruster

Rest :90

Amrap :90

Max pull up(ring row)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min

Ring muscle up(false grip) technique

Weighted Hip Bridges (5×8 ahap)

10 db bicep curl each round

Metcon (AMRAP – Rounds and Reps)

Amrap 15

15 kb swing

:30 plank

15 push-ups

30 sit-ups

Everyday Athletes Now – CrossFit

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Metcon (Time)

3 rounds

400m row

20 box step ups

Deadlift (5RM *touch and go)

Metcon (AMRAP – Reps)

Death by ring dips

1 dip min 1

2 dips min 2

3 dips min 3 etc until failure

Metcon (Time)

5am Wanted More Cardio

1000 Meter Row

800 Meter Run

20 Ring Dips

800 Meter Run

1000 Meter Row