CrossFit Chester 08/04/19

Warm up:

Either 4 minutes of double under practice EMOM 5 Squats

or 40 doubles + 20 squats for 4 minutes

(into one length duck walk 10 seated banded press 10 negative press ups x2)

 

A. Back squats 3×3 @ 70/80/90%*

Resting for 2 minutes 30 seconds between sets.

 

B. Strict press 3×3 @ 70/80/90%*

* warm up with 3 reps until 60% then drop to doubles until you’re ready to start the first set at 70%

 

C. 8 MINUTE “Annie”

50-40-30-20-10

Double unders & Sit ups

If completed under 8 minutes, begin again

 

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