A. 10 minute group warmup

400m Run
Arm Circles Big To Small To Big
Overhead Clap

3 Rounds Of
5 Pushup
5 Squat jumps
10 sec handstand hold

B. Strength

Take 20 minutes to work through 5 sets of tempo push press (barbell starts on the floor/no racks used). Percentages are based off of your 1RM…
1×3 @45% X133
1×3 @55% X133
1×3 @65% X133
1×3 @75% X133
1×3+ @85% X133 **Last Set Is An AMRAP

C. Wod

CrossFit FSI’s very own “Bear Complex”
3 rounds…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
**Pick a difficult weight

Round #1- 5 unbroken sets
Round #2 – 3 unbroken sets
Round #3 – 1 set unbroken

**You must hold on to the barbell for the entirety of the sets or you have to start over from the top.


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Jason Archer
 
P | 480.442.0433
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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