6/28/16
METCON:
6/28/16

Skill Based Warm-Up:
3 rounds @ easy pace.

  • Row 15 strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes)
  • 5 Dumbbell or Kettlebell Press, light weight, controlled eccentric
  • 5 Perfect Burpees

Strength:

  • Push Press 10-10-10-10, add 5-10lbs to each of your sets from last week

Notes

  • First set = +5-10lbs from last week's first working set
  • Second set = +5-10lbs from last second working set
  • Third set = +5-10lbs from last week's third working set (top set)
  • Fourth set = -10% from today's heaviest set

Met-Con:

Each For Time:
@ 0:00
50 Burpees

@ 6:00
60 Calorie Row OR 60 Calorie Assault Bike

@ 12:00
400 m Sprint

TIMECAP: 18:00

Extra Work:

  • Good Mornings or RDL – 4 x 10 Add weight to last week’s 12reps.


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