15
Jan
Friday
HV Tribe CrossFit – CrossFit
Push Press (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
Ab SUPERSET with (you pick) ;
*Pick one for all sets or change it up each for each set
1.) 1min. of Max Weighted Hanging Knee Raises
2.) 1min. of Max Weighted Seated Knee Tucks
3.) 1min. of Max DB Russian Twists
Metcon (AMRAP – Rounds and Reps)
15min. AMRAP:
2 Devil Press, 45/30s (Round 1)
1 Round of “Friday”
3 Devil Press, 45/30s (Round 2)
1 Round of “Friday”
4 Devil Press, 45/30s (Round 3)
1 Round of “Friday”
…continue to add 1 Devil Press after every round of “Friday”
“Friday” is 5 Pull-Ups + 10 Wall Balls 20/14lb.
“Friday” Rx – 5 Pull-Ups + 10 Wall Balls
“Friday” Rx+ – 2 Muscle Ups + 10 Wall Balls
