5-30-17
METCON:
5-30-17

Skill Based Warm-Up:

4 Sets @ Easy Pace:

  • 10 Single Arm Push Press/side, moderate weight, control eccentric
  • 10 Ring Rows
  • 200m Jog

Strength:

  • Push Press 3RM

TIMECAP: 20:00

Met-Con:

For Time:

  • 15-12-9-6-3 Push Press, 165#/110#

Alternate With

  • 30-24-18-12-6 Calorie Row/Bike

TIMECAP: 14:00

Extra Work – 6 rounds of, alternating:

  • 10 KB or DB Rows, left
  • 10 KB or DB Rows, right
  • 10 Hip Extensions or Barbell Good Morning.

 

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