CrossFit Rocks – CrossFit

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Lots of lifting coming up this week!

Warm-up

Warm-up (No Measure)

500m row

Then;

2 rounds

10 barbell back squats

10 barbell good mornings

Warm up back squat

Weightlifting

Back Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

15-cal. row

15 push-ups
A round per minute! Manage your push ups by breaking them up into smaller sets early on with very short rest in between!

Advanced Athlete Extra Work

Metcon (Time)

3 rounds for time:

400m run

Max unbroken muscle ups

2 minute rest

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 minutes of each:

– Front Support Hold (Push-up position)

– Ring Support Hold (scale to Plates)

https://www.youtube.com/watch?v=M7rlKqarvfI