Vigor CrossFit WOD 6.28.2016

1 lap run
5 minute AMRAP
-5 inchworms
-5 push-ups
-5 lunge steps each leg

Strength: (22 minutes)
-Floor Press
-Sets of 10,9,8,7,6,5,4,3,2,1
-Comp: body weight
-Rx: ¾ body weight
-Scale: ½ body weight
***Warm up to desired working weight. Working weight will be based on athlete’s body weight.
***Keep rest between sets to no more than 60 seconds – there are 10 sets here, too much rest time will result in not completing all sets.

-For time – 15 minute time cap
-Front Rack Lunges
· Comp: (115/85)
· Rx: (95/65)
· Scale: (75/55)
***scale for the HSPU is hand release push-ups***

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