Main – CrossFit
Warm-up
3 Rounds:
100m Run
5 Seated Box Jumps 24/20″
10 KB/DB Press
:20 Dead Bug
Weightlifting
A): Back Squat to Box [as close to parallel as possible] (15:00 to build to a 1RM for the day)
B): Shoulder Press (15:00 to build to a 1RM for the day)
Metcon (9 Rounds for calories)
Row Sprints:
9 Sets of
:30 on/ 1:30 off
Skill
Choose 1-2 circuits to complete. Choose based off of your perceived weakness.
Upper Pull
3x [Db Shoulder press x 12 /
B.O.R. x 12 /
Chin ups x 8]
Upper Push
3x [B.T.P.D. x AMRAP /
Dips x 20 /
Db Pull overs x 10]
Legs
3x [Single Leg Bulgarian Split Squat
x 10-10 /
GHR x 10 /
Rev. Hyp. x 20 /
Walking BB Lunge x 20 /
Calf Raise/walk x 10-20m]
Midline
3x [GHD x 20 /
Rockies x 12 /
Side bends or Windmills x 10]
