High Point CrossFit – Extra Work

Warm-up

Warm-up (No Measure)

8:00 AMRAP

20 Lunge Steps

12/8 Cal Ski

12 V-Ups

12 Push-ups

100ft Overhead Walking KB Carry

Strength

Overhead Squat (1×5)

On a 15:00 Clock

Find a 5RM OHS

Deficit Deadlift (1×4)

(3″” Plate)

Set 1: 5 reps @ 70%

Set 2: 5 reps @ 70%

Set 3: 4 reps @ 75%

Set 4: 4 reps @ 75%+

Set 5: 4 reps @ 80%+

– Rest 2-3 minutes B/T Sets –

% off perceived effort

Conditioning

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

24 Wall Ball (20/14)

24 Toes to bar

12 Strict Handstand Push-ups

400m Run

Metcon (Time)

15-12-9-6-3

Push Press (From Floor) (135/95)

5-4-3-2-1 Legless Rope Climbs

16/12 Calorie Assault Bike After Each Set

Metcon (Distance)

8 Rounds

1:00 On / :45 Off Alt Between

Even Rounds: Ski Erg

Odd Rounds: Rower