400M jog

Inchworm 30’

Side lunge 30’

Spider-Man Lunge 2 Samson 30’

Heel2Toe 30’

Crab walk 30’

Bear crawl 30’

10 Push-ups w/5 sec negative

On Rig: Perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups.


Bench Press


Increase weight ea set

Compare to 17Dec2020

Video courtesy of Rogue Fitness.  We finish re-test week with our last run of Bench Press this cycle.  If you hit each instance of Bench during this cycle, you should be able to handle even heavier weight in your 5X5.  Finish Strong!!!


For Time:

200m Run

50 Push Ups

50 Pull Ups


35 Push Ups

35 Pull Ups

200M Run

20 Push Ups

20 Pull Ups

200M Run


Try to increase speed in the later rounds as the reps decrease.


Scaling Options:

Push Ups -> Off bench

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row


Cool Down:

Rig Lat Stretch – 1 Min Per side

Video courtesy of Harbor Park CrossFit


Doorway Stretch – 1 Min Per side

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