3 Rounds for Reps

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

10 min Jump Rope Progressions (No Measure)

Mobility

5 mins

Banded Ankle Dorsiflexion (No Measure)

Banded Pigeon Stretch (No Measure)

Weightlifting

5 mins PVC Skill & Drill 3 Point Power Cleans
20-25 mins total

3 Point Power Cleans (7×2)

*No more than 70 % of your 1 RM PC
*If you don’t have history, ask your coach

Metcon

3 rounds (3 Rounds for reps)

1 Minute Strict Pullups
1 Minute Rest
1 Minute Pushups
1 Minute Rest
1 Minute Abmat Situps
1 Minute Rest

Score – add all Pullups for round 1, all Pushups for round 2, all Situps for round 3

Afterbash

3 min recovery row

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s