Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap
10 Iron crosses/ RO2VS

10 Lying around the worlds ea way

20 Jumping jacks

10 push-ups

30 BPA’s

15 Band pass-throughs

1:00 lat roll ea side

strict pull-ups

Use a band that allows 5 strict pull-ups. Slowly reduce band strength as you increase in strength. If you have strict pull-ups use a DB.

Shoulder Press (1×3)

Take 20 min to establish a 3RM military press

Metcon (Time)

Complete for time: 20 min cap
50-40-30-20-10 Sit-ups

25-20-15-10-5 S2OH (in ascending weights)

*10 Push-ups at the end of each round*

Weights used ea round:

Rd1: 95/65 (115/75)

Rd 2: 105/75 (135/95)

Rd 3: 115/85 (155/105)

Rd 4: 125/95 (175/115)

Rd 5: 135/105 (195/135)

Cash Out

IF you finish with more than 10 minutes of class left:

3 rounds not for time:

1 Rope climb

10 cal bike

10 Sandbag ground to shoulder (40# DB substitute)