CrossFit 070819

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15/12 Cal Row, Bike, Ski or 200m Run

40′ Bear Crawl

10 Box Step Ups (24/20″)

8 DB Upright Rows ea. Arm

20s Banded Hamstring Distraction ea. Leg

Weightlifting

Perform the following working sets in 15 Minutes:

3 sets of 5 Push Press @ 75% with a 21X1 Tempo

Rest 2 Minutes between working sets

Push Press (3 x 5 @ 75% )

WOD

Metcon (Time)

3 RD’s:

20 Alternating DB Snatch (50/35#)

40′ HS Walk

15 Box Jump Step Downs (24/20″)

L1: 35/20#, 4 Wall Walk

Rx: As Written

Rx+: 70/50#, 80′ HS Walk