Molon Labe CrossFit

Dynamic Warm-up

Strength:
EMOM 10 Minutes
-10 Punch to the Nuts (5 per side) @35/26

AMRAP 10 Minutes of:
-6 Box step-ups with load* @20”
-1 Rope ascent @15’
-2 Deadlifts @275/205
-10 Push-ups (RX+ feet balanced on barbell plates)

*Load for the step-ups is scalable to each athlete. Examples are as follows but not limited to:
1. Single kettlebell held with both hands in front.
2. Sandbag or Sandpipe on the back
3. Dumbbells in each hand (RX+ add fat grips)
4. Barbell on back with plates.

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