Main – CrossFit
cfw4 (No Measure)
3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion
Shoulder Press (5@40%, 5@50%, 5@60%)
Metcon (Time)
400m Run
then:
100 Wallball 20/14
5 Burpee EMOM until you complete 100 reps
Metcon (AMRAP – Reps)
5 min AMRAP
10 Wallball Sit-up 20/14
20 Russian Twist
What’s your favorite and least favorite CrossFit benchmark workout? (post to comments)