Vise / ViseDowntown
-Warm up-
10 minutes:
500 meter row
5 minutes:
20 PVC pass throughs
Then
8-6-4
explosive push-ups
goblet lateral lunges
Then
8-6-4
explosive push-ups
goblet lateral lunges
-Strength-
Bench Press
5 @ 75%, 3 @ 85%, 1+ @ 95%
superset with
Dumbbell row 3x8-10
Complete on a 3-minute clock
-Conditioning-
From crossfit.com
With a continuously running clock, complete 5
Thrusters every minute:
From 0:00-5:00 use 55/45
From 5:00-10:00 use 75/55
From 10:00-15:00 use 95/65
Continue adding 20/10 every 5 minutes for as long
as you are able.
-Cool Down-
20 PVC pass throughs
Foam roll
- quads
- hamstrings
Post all results to comments.
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