CrossFit is not all about redlining every session. A good program should be about progression with some lighter based days in between intensive days. There should be a good mix of Strength, Skill and Conditioning pieces. Today is a day that is a blend of skill with the purpose of slowing people down whilst applying the right mix of work and rest to sets.
Strength
Bench Press
Strength 5-5-5-5
Size 4 x 8-10
Endurance 12+
Conditioning
Starting a new set every 5 minutes
250m Row
2 Rope Climbs
4 Strict Toes To Bar or 14 Situps
8 Handstand Pushups or 12 Decline Pushups
x 5 Sets
******* Remember to Bring socks********
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