Essence of Effort

Feb 23rd, 2020

Category: CrossFit

Essence of Effort

Group Core Work

Weekly Benchmark/Strength Schedule – Click Here

Warm Up
1:00 on/:15 off
1. Bike
2. Bandy Pull Aparts
3. Bike
4. Inchworms w/ 5 Scap Push Ups at the bottom
5. Bike
6. Max Ring Support

Strength
E3MOM15
Bench Press
5 Reps

WOD
40/30 Calorie Bike
50 Push-ups
30/20 Calorie Bike
25 Ring Dips

Level 2- 35 Push-ups/18 Ring Dips
Level 1- 30|20, 20|10 Cals, 25 Push-ups, 25 Bench Dips
ADV – Rest 5 Minutes Repeat in Reverse Order on the ERG

At Home WOD:
AMRAP: 8
8 Burpees
16 Air Squats
32 Russian Twists