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)
B-Fit
A.
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
B.
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!