Main – CrossFit

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Warm-up

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
Stretches: Floor Sweep, T-Spine Smash

Strength & Skill

1: Shoulder Press ([7.5.3] 5-5-5-5)

2: Pistols (Reps 6-8-10-10/ Progression)

Metcon

Metcon (12 Rounds for time)

04Feb2015

12 min EMOM (time each Rd.)

1 x Clean

2 x Front Squat

3 x Push Press

Bar Weight:

Rx M-115# / F-85#

Scaled M-85# / F-55#

**Clean can go directly into the Front Squat. However, all Push Presses are performed from the start position. (no Thruster)

**Keep track of seconds it takes you to complete each round.

Cash Out

**Pick two mobility drills from the reference charts. Spend a time learning, performing and asking questions about them.