CrossFit 011019

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

12 HR Push Ups

40’ Bear Crawl

12 Box Step Ups

40’ Flamingo

12 Quarter Squat Jumps

40’ Spider Lunge

12 Hollow Toe Touches

Weightlifting

In 16 Minutes warm-up the Push Press and perform the following:

4 x 3 reps @ 75% with a 30X1 Tempo

Rest 2 Minutes between working sets.

Push Press (4 x 3 @ 75% )

Perform working sets with a 30X1 Tempo

WOD

Metcon (Time)

40 Cal Row

20 DB Box Step Overs (24/20″)(50/35#)

40 Burpees

20 DB Box Step Overs (24/20″)(50/35#)

40 Toes 2 Bar

*17 Min Time Cap*

L1: 20/12″ Box, 35/20# DB, 40 Knees 2 Elbows

Rx: As Written

Rx+: 50 Cal Row, 25 DB Box Step Overs, 50 Burpees, 50 Toes 2 Bar