CrossFit – Fri, Jun 30
Meet up for the Flora-Bama freedom run will be at 7:30 am at the Waffle House across from the Bama. See you there!
Warm-up
Weightlifting
Bench Press (2 rep Max)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
6 x 2
Intermediate
As written
Perform
Board press
2RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 DB Push press 2x 50/35 lbs
30 Double-unders
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
10 DB Push press @ 25/15lbs x 2
30 Single unders
Intermediate
10 DB Push press @ 35/25lbs x 2
20-30 double unders
Perform
N/A
Extra Accessory
Upper Accessory (Checkmark)
3 sets
15 Band lat pull down
15 Seated band rows
*both in a controlled manner, not for speed
A. General
Partner wall ball tosses:
20 reps chest toss
20 reps overhead toss
20 reps Plank tosses*
20 rep wall ball tosses
B. Specific
2 sets
6 Alternating scorpions
5/5 single arm DB bench press
30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjY