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

08.26.2014

Main – CrossFit

Warm-up

5 Rds:
5 Push Ups
10 Ring/ Bar Row
10 KB Swing (A)
20 DU

Metcon

CP-Battery

Metcon (Weight)

OTM – 10:00
Odd – L1. 5 C2B
L2. 5 Pull up
L3. 10 kips
L4. 5 Hard Rows
Even – L1. 2 DHSPU
L2.2 HSPU
L3. 2 Wall Walks
L4. 5 KB/DB Press
Choose one Level for the odd and even. You may mix Levels. i.e. L1 odd, L3 even.

Metcon (Weight)

EMOM x 15:00
3 Burpees AFAP + 1 Dead Lift @ 60%

Metcon (Weight)

EMOM x 15:00
Power Clean + Split Jerk 60% of SJ

Skill

Shoulder Complex:
2-3×15 on all;
*Behind the neck shoulder press
*Powell Raise
* Prone lower trap raise
*Ext. Rot.
—————————————-
Burn Out:
DB Shoulder Press Pyramid
4 steps, 1:00 at each weight

Zone 1

20-30:00
Zone 1
Row or Airdyne

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!