PRIMUS CrossFit Orlando

AMRAP

AMRAP in 15 Minutes

Wendler Back or Front Squat. Wk 2 Warm Up 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Work Set 3 Reps @ 80% 3 Reps @ 85% 3 or more @ 90% WOD. As Many Rounds As Possible in 15 Minutes of: 5 Front Squats 7 Handstand Push Ups 200m Run […]

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AMRAP

Wendler Front or Back Squat. Wk 1 Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 5 Reps at 60% of 1RM Work Sets: 5 Reps at 755 of 1RM 5 Reps at 80% or 1RM 5 or more Reps at 85% of 1RM WOD AMRAP in 20:00 of […]

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Gymnastic or Endurance

Gymnastic Group Roll Out Practice Double Unders and Rope Climbs WOD: AMRAP in 20:00 of: 25 Air Squats 20 Pushups 15 Situps 10 Double Unders 5 Pullups Endurance Warm Up WOD: Run or Row Sprints 4 x 200m, Rest 2:1 Rest 4:00 4 x 200m rest 2:1 2:00 AMRAP of Double Unders Post Double Under […]

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AMRAP in 20:00

Strength. Press. Warm Up 5 Reps @ 40% of 1 RM 5 Reps @ 50% of 1 RM 3 Reps @ 60% of 1 RM Work Set 5 Reps @ 75% of 1 RM 5 Reps @ 80% of 1 RM 5 Reps@ 85% of 1 RM WOD. As Many Rounds As Possible in 20:00 […]

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