We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

05.14.2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

*Hip Activation
2 Rds:
50 DU
12 Bar Rows
12 pushups
20 Single Arm DB/KB OH walking lunges
:20 Hollow Body Hold

Metcon

Metcon (3 Rounds for reps)

AMRAP in 10:00 @ 80%
A1: 20 Wall Ball
A2: Row [Cal]
A3: DU
——————-Rest 10:00————————
AMRAP in 10:00 @ 80%
A1: 10 Dips
A2: Box Jump/Step Down
A3: Power Cleans @ 52%
——————-Rest 10:00————————
AMRAP in 10:00 @ 80%
A1: Prowler Push [Down – Hi & Back – Low]
A2: Push Press 95/65#
A3: Pull Ups

Skill

*Ring Hold Top – :20/: 10 x 4
*Ring Hold Bottom – :20/: 10 x 4
*Supine Ring/Bar Row – 50 reps
*Handstand Hold – :20/:10 x 4

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!