CrossFit Upper Keys – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Lunges
MIN 2 – Alt. DB Deadlifts
MIN 3 – Single DB Strict Press
MIN 4 – Alt. Bird Dogs
MIN 5 – Slow Deadbugs
Strength
Bench Press (5-4-3-5-4-3)
5-4-3-5-4-3*
Bench Press
*Keep weight moderate-heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 11 MINUTES
10 Alt. DB Power Cleans (50/35)|(35/20)
50′ OH Walking Lunges (R)*
15 Sit-Ups
50′ OH Walking Lunges (L)
*If unable to Lunge for distance complete 14 OH Lunges.
(Score is Rounds + Reps)
