CrossFit Memphis

• Wednesday:
  • This week’s group warm-up:
    • 3 Rounds, 30 seconds each:
      • Front Squats
      • Hollow Rocks
      • Push Press
  • Strength Work: 10-15 min
    • Kroc Rows X 3 (rest 3 minutes between sets)
  • MetCon: 10-30min
    • 4 Rounds
      • 21 Kettlebell Swings (m=1.5 pood)(w=1 pood)
      • 12 HSPU
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

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Deadlift Work

Then

AMRAP 8 min:

10 Burpees

Kroc Rows

Can You Get Fit in Six Minutes a Week? By Gretchen Reynolds, The New York Times

Bench Press work

Then:

AMRAP 8 Minutes:

10 Ring Dips

Kroc Rows

Score is kept by repetitions of Kroc Rows.

Deadlift Work: it’s a secret.

Then

Kroc Rows!

Band Pushups!