Workout of the Day

November
12
2017

Orignal Widowmaker

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

10 toes through rings

10 burpees

10 back extensions

Front Squat (Establish 1RM front squat)

Start clock once warmed up and have 20 minutes to esablish 1RM

Metcon (AMRAP – Rounds and Reps)

EMOM for as long as possible: 20 min cap

5 squat cleans #115/85 mrx#95/65

5 push jerks

5 push ups

If you fail before 10 minutes is up decrease each movement by 1 rep until 10 minutes is up

If you make it all the way to 20 minutes tie breaker is max push ups in 20th minute

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