Main – CROSSFIT
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
(No Measure)
6 minute skill workshop:
Double under practice
*If you are proficient with Dubs, work on getting a triple under.
https://www.youtube.com/watch?v=pEyKnZ7phLo
Metcon (AMRAP – Reps)
E3MOM x 12 minutes: Deadlift-
75% x 5, 85% x 3, 95% x 1+
Then..
1 set max reps @ 75%
*Record the total reps that you got for set of max reps @ 95% of your training max.
Metcon (No Measure)
6 Rounds (NFT):
4 Strict HSPU
3 weighted pull-ups or 6 strict supine ring rows
100m farmer walk with 1 KB
*For HSPU, use hardest progression/deficit used on 03/03/2015. Increase weight used each round if able.
