September 19, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES:
:30 Bike
8/8 SA DB Strict Press —> Push Press
6 Push-ups —> 6 Up-Downs —> 6 Burpees
4 Pike to Cobras *
*Pike to cobra — start in plank position on hands, send hips up and back, press head through hands, then drop hips to the ground and bring your chest up
Strength
Push Press (5-5-5-5-5)
5-5-5-5-5
Push Press
-Rest 1:00 b/t Sets-
Workout
Metcon (AMRAP – Reps)
EVERY 3:00 FOR 4 SETS
20/15 Cal Bike
Max Push Press (95/65)
Score is total Push Press.
