CrossFit – Sat, Feb 18
Warm-up
2 rounds:
50 single unders
35 backwards unders
20 double unders
20sec lat stretch each side
50 single unders
35 backwards unders
20 double unders
20sec lat stretch each side
Push Press (
Build to a heavy set of 5
Build to a heavy set of 5
Focus on weight through the heels and a powerful dip and drive.)
Shoulder Press (STRICT press
4 x 12
Between each set perform:
8-10 DB/KB double arm bent over rows)
4 x 12
Between each set perform:
8-10 DB/KB double arm bent over rows)
Met Con (Time)
10min cap:
“Fran” ++
21, 15, 9:
Thruster 30/42.5kg
Pull-up
On completion:
7 / 10
Max rounds:
10 Hang power clean
5 lateral burpees
“Fran” ++
21, 15, 9:
Thruster 30/42.5kg
Pull-up
On completion:
7 / 10
Max rounds:
10 Hang power clean
5 lateral burpees