Wednesday 190424

CrossFit Logic – CrossFit

Agility, Spiderman & Ring Row (No Measure)

3 rounds of

100m run

Agility Ladder In’s & Out


5 Ring Rows

A: Shoulder Press Strength Progression (15min Cap)

3 x 5 (add 1kg to prev)
Rx+: 5 x 5

Focus Point: weight on mid foot

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Slam Ball Facing Burpees 12/9kg

20 Slam Ball Cleans over shoulder 12/9kg

20 Slam Ball Back Squats 12/9kg

40m Slam Ball Carry 12/9kg

Scale: SBFBP> Burpee, SB Clean> SB Deadlift, SB BSquat> Front Squat> Squat, SB Carry> 100m Run