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CrossFit | 09.08.2020

CrossFit | 09.08.2020

Warm-up
Warm-up
2 sets
10 Push Ups
10 Sit Ups
10 Up Downs

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 8 rounds for time
12 Push Press 75/65
12 Toes to Bar
12 Burpees

B) Minimal Equipment
Complete 8 rounds for time
12 DB or KB Push Press
12 Toes to DB or KB
12 Burpees

C) Bodyweight
Complete 8 rounds for time
12 Push Ups
12 V-Ups
12 Burpees

Look to complete toes to bar and push press unbroken or in 2 sets

Extra Credit
Metcon (Time)
3 sets
15 Weighted Hollow Ups
15 Weighted Flutter Kicks
15 Sit

Supplemental Programming

Weightlifting
Bench Press (5, 5, 5)
Build up to a heavy set of 5 reps

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Metcon (Time)
3 x 10 Dips

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