3 Rounds of Max Reps of:
1 Minute of Push Press (75#/55#)
1 Minute of AbMat Sit-ups
1 Minute of Box Jumps (24″/20″)
* Rest 1 Minute between rounds
** Same format as Fight Gone Bad. In this workout you move from each of 3 stations after a minute. This is a 4-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station.
Push-ups. These are typically done poorly by most people. Arms flared, hips sagging, poor range of motion. In our gym we have been coaching these the correct way for some time; elbows close to the sides, core in a tight plank, full lockout and range of motion. It sounds like Men’s Health is finally figuring it out. Practice push-ups correctly. Don’t sag or flare,there’s no benefit to that.
“Are you doing push-ups wrong?” by Men’s Health
The Kitchen WOD, CrossFit Journal