CrossFit – Sun, Jun 11
Warm-up
Metcon
Metcon (Checkmark)
Every 2 minutes for 30 minutes
First 10 minutes
5 Bench Press @ 60%
200/150m Row
Second 10 minutes
5 Front Squats @ 60%
200/150m Row
Third 10 minutes
200/150m Row
15 Wall Balls 30/20 lbs
TC: 30 minutes
Score: Checkmark (both exercises in same 2 min frame)
Scaling Options
Beginner
5 DB floor press @ moderate
5 DB squats @ moderate to heavy DBs
Intermediate
Modiify row to 150/100m
Extra Accessory
Accessory (Checkmark)
4 sets
20/20 Banded side lying Clam shell
20 Unweighted Glute bridge
A. General
4 minutes row
– Last 20 seconds of each minute, go hard
2 sets
6 Push up to Downward dog
6 Squats into Thoracic Rotation
B.Specific
3-5 sets
Ramp up Bench Press
Ramp up Front Squat