Phone: 516-855-7348 | Email:

CrossFit | 06.09.2020

CrossFit | 06.09.2020

2 sets
200 Meter Run
10 Air Squats
5 Push Ups
5 Pull Ups

Dynamic Stretches

Metcon (Time)
A) CrossFit
Complete 5 rounds for time
25 Back Squats 95/65
20 Push Ups
15 Pull Ups

B) Minimal Equipment Complete 5 rounds for time
25 DB or KB Squats
20 Push Ups
15 DB or KB Rows

C) Bodyweight Complete 5 rounds for time
50 Air Squats
20 Push Ups
50 Sit Ups

Remain unbroken and steady throughout for the squats. Break up the push ups and pull ups early to avoid fatigue in later rounds. Do knee push ups to modify. For the pull ups reduce the number of reps, shorten the ROM, do jumping or some form of body row. Do BB, DB, or KB row if you do not have a pull ups bar. Substitute sit ups instead of pull ups if no equipment.

Extra Credit
Metcon (AMRAP – Reps)
3 sets
Every 3 Minutes
200 Meter Run
AMRAP Burpees

At 0:00, 3:00 and 6:00 begin your run. As soon as you get back complete as many burpees as possible. Score your total reps.

Supplemental Programming

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

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

Dips (30)
Complete 30 total dips. Choose a variation that will allow you to complete in 3 sets of less.

Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips.

Let’s Get Social