Maximum Impact CrossFit – CrossFit

“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.” – Herman Melville

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Warm-up

50 Walking Lunges

15 of each PVC pipe

ATW, OHP & Good mornings

15 stretch second hold of:

lateral side bend, forward bend, pec. & quad

Band stretches: rotators in & out & hip flexors

Strength

Push Press (5x5x5)

*if you do not have a personal record, take your 1RM for Shoulder Press and multiply X .30

Metcon

Involves both gymnastics & running movements

Metcon (Time)

50 Push-ups

40 Sit-ups

30 Air Squats

20 Pull-up

10 minute jog
This workout is you pulling and pushing your own body so push through as quickly as possible. The goal is 25 minutes or less

Cool Down

Full 5 minutes of 45 second stretches

Core muscles & full body