CrossFit | 09.08.2020
Warm-up
Warm-up
2 sets
10 Push Ups
10 Sit Ups
10 Up Downs
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
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
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