CrossFit Vallecas

Min 1: 12 DB One-Arm Elevated Hip Bench Press from Floor (6/6, alternating)

Min 2: 6 Ring Dips

Min 3: 12 DB One

Arm Elevated Hip Bench Press from Floor

Min 4: 40s Max Ring Rows

40s Max Effort Calorie Row

24 American Kettlebell Swings (24 / 16 kg)

40s Max Effort Calorie BikeErg

12 Pull-Ups

Odd minutes (1, 3, 5, 7): 3 Deadlitf

Even minutes (2, 4, 6, 8): 4–8 Handstand Push-Ups (strict if possible)

30 – 20 – 10 reps of:

Thrusters (30 / 20 kg → 40 / 30 kg → 50 / 35 kg)

Box Jump Overs (24″ / 20″)

+ 100 m Sprint at end of each round