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CROSSFIT
Body Armor
AMRAP 7:
7 Close Grip Push-ups
7 Wide Grip Push-ups
7 Hand Release Push-ups
30 Banded Pull-Aparts
Farmhand (Time)
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry
30 AbMat Sit-ups
WHITEBOARD BRIEF
In today’s strength component, athletes are encouraged to work the negative of each push-up and pull-apart taking about three seconds in the eccentric part of the movement. This will naturally build strength in other presses used in CrossFit and functional everyday life.
Farmhand should be performed with a heavy, challenging weight and each Farmer Carry should be attempted unbroken. Meeting the appropriate stimulus, this workout should take roughly 15-minutes to complete using a steady, consistent pace where each round’s split is comparable.
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