CrossFit Wreckage – CrossFit

Bench Press (5-5-5-5-5
Building to a Heavy set of 5 for the day)

Weighted Dips (5-5-5-5-5 building to a Heavy set of 5 for the da)

Weighted Bar Dips
Perform a set of 5 dips after each set of Bench Press

Death Race (Time)

5 Rounds for Time:

15/10 Calorie Bike

10 Burpees
*Goal: Sub 12 minutes…should feel like you are pushing your limits the whole time but still in control so the wheels don’t fall off

Push Bike harder than normal and don’t stop on burpees but stay smooth on burpees

Bike monitor must be reset each round.

Someone else may reset your monitor for you.

For burpees, athlete must drop to chest-to-ground, hop/step up, jump, stand tall, and clap overhead.

Accessory Work (optional)

4 rounds for Quality:

10 DB weighted Single leg Deadlifts (each leg)

10 Reverse Hyperextensions on GHD

10 DB weighted Bulgarian Split Squats (each leg)