CrossFit – Sun, Sep 21

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 6:00

3 sets:

:30 bike, row, or ski

5 push-ups to down dog

5 Kang squats

10 deadlifts (empty barbell)

250921 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

15 deadlifts (95/135 lb)

10 push presses

5 strict handstand push-ups

– INTERMEDIATE –

AMRAP 12:

15 deadlifts (75/115 lb)

10 push presses

3 strict handstand push-ups

– BEGINNER –

AMRAP 12:

10 deadlifts (35/45 lb)

10 push presses

5 pike push-ups

– MASTERS 55+ –

AMRAP 12:

15 deadlifts (75/115 lb)

10 push presses

5 pike push-ups

Skill Work (Checkmark)

Post-workout:

3 sets:

:20 side plank hold/side

:30-1:00 odd object hold

Stretching (Checkmark)

1 set:

1:00 lacrosse-ball tricep mash/side

1:00 lacrosse-ball front delt mash/side

– AT-HOME – (AMRAP – Rounds and Reps)

– AT-HOME –

AMRAP 12:

15 dumbbell deadlifts (35/50 lb)

10 dumbbell push presses (35/50 lb)

5 strict handstand push-ups