Floor Press

2 rd Warm-Up

• 2 x 1 inch worm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

10 rds (recovery paces)

• 250m Row (around 2:05 – 2:20/500m pace)
• 10 down 1. (with med-ball 80/50)
  • DL
  • Floor Press
  • Sit-up

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 air squats

4-rds of 3:00min work : 90-seconds rest

• 12 dumbbell floor press (50s/35s)
• 9 dumbbell squats
• 6 dumbbell clean and jerks
• Max Cal Row for the remaining time

inspired by CrossFit’s WOD

21min Alt EMOM

• 5 x Barbell Floor Press (Heavy)
• 25m Kettlebell Farmer Carrier (Heavy)
• 10 x Ball Squats (Heavy)

Metcon

E2MOM for 20 minutes

• 4 x 50ft Shuttle Runs
• AMRAP for the remaining time
  • 7 Kettle Bell Squats (35/25)
  • 7 Kettle Bell Floor Press
  • 100ft Kettle Bell Farmer Carry

Workout

Strength

5 Rounds (every 1:30 minutes)

• 5 x Floor Press (increase weight each round)
• 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

• 8 Sit-ups
• 10 KB Swings (53/35)
• 12 Box Step-ups