Saturday 2.16.19


CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Peak 4 of 5


3 Rounds for Time with a Partner
Share Reps Any Way
60 Burpees
50 Jumping Lunges
40 Push-ups
30 Wallballs (20/14/LIGHT)
20 Toes-to-bars
10 Synchro Medicine Ball Sit-ups*

*Each parter does 10 Sit-ups, facing each other, with their feet together. On each sit-up, the medicine ball is passed from one partner to the other. At the bottom of the sit-up, the medicine ball must touch the ground behind the head.


CrossFit Strength (Open Gym)

Bench Press
1 RM
3 x 3 (90%)

3 x Super Sets
a. 12 DB Incline Chest Flys
b. 12 DB Bent-over Reverse Flys

3 x Drop Sets
a. Hard Set Wide Push-ups
b. Hard Set Push-ups
c. Hard Set Banded Wide Push-ups
d. Hard Set Banded Push-ups

3 x Drop Sets
a. Hard Set Strict Pull-ups
b. Hard Set Banded Pull-ups
c. Hard Set Ring Rows