Maximum Impact CrossFit – CrossFit

‘Tragedy should be utilized as a source of strength.”No matter what sort of difficulties, how painful experience is, if we lose our hope, that’s our real disaster.”
– 14th Dalai Lama

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Warm-up

Burpee Warm Up (No Measure)

5 Burpees

5 Burpee Box Jumps

5 Burpee pull ups

5 Burpees into a handstand

Stretch and get Mobile

Skill

Bench Press

Strength

Bench Press (3x3x3)

Use Chart for your percentages of 90. Last set AMRAP 3+

Bench Press (10x10x10x10x10)

Accessory Work on Chart.

Metcon

Metcon (Time)

20-10-5

Air Squats

Kettlebell Swings

Dips
Leave barbell on rig

*Dips will be performed on barbell suspended from rig.

Cool Down

Bench Press Cool-down Stretch (No Measure)

One Minute Timed each:

Prayer stretch

Wall Stretch

Standing Forward Bend

Tricep Stretch

Wide Legged Forward Bend

Revolved Triangle Pose

Low Lunge w/ a twist

Standing Forward Bend