Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

Metcon (AMRAP – Rounds and Reps)



Three sets of:

DB Shoulder Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 6-8 reps each leg

Rest 45 seconds

DB or BB bent Rows x 8-10 reps

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds


Complete as many rounds and reps as possible in 6 minutes of:

6 Burpee Box Jump Overs

12 Push-Ups

*score B only*
Push to implement heavier & heavier DB’s. The weight used on the press should be one that wouldn’t allow a 9th rep. If you’ve got more in the tank, then pick up something heavier!

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