CrossFit Aether

1) Strength:

Front Squats

1x3 - 70%, 1x3 – 75%, 3x3 – 80%

2) Push press

1x5 – 70%, 1x5 – 75%, 3x3 – 80%

3) MET-CON

4 rounds

15 OHS 95/65

10 TTB

5 BMU (modify 2 CTB + 2 dips)

*18 minute Time cap*

5 minutes cool-down on bike, run or row. SLOW pace. Bring that heart rate back down

4) Gymnastics –

10 rounds – alternate with a partner (5 rounds each)

1 rope climb

10 burpees

20 DU

Aether Barbell Raw Strength and Gains Day 1💣

1) Strict Overhead PRESS- 4x10

2) Bent Over Row- 4x10

3) Back Squat- 4x10

4) Pull Up- 4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6) 10 min intervals 30 on 30 off

Push Ups

GHD Sit ups