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CrossFit | 07.05.2020

CrossFit | 07.05.2020

Warm-up
Warm-up
2 sets
10 Cal Bike
10 Cal Row
200 Meter Run

Dynamic Stretch

Metcon
Zeus (Time)
3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

This will be a long workout. Modify/scale this workout based on your abilities. For the WB sub thrusters or jumps squats. For the SDLHP use DB or KB or sub vertical shrugs. For the box jump replace with step ups. For the push press use DB or KB. Replace row with 2 minutes of cardio. Modify to Knee push ups. for the back squat replace with DB or KB squats and do 30 reps or do 90 air squats.

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