CrossFit 093019

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Stay Strong CrossFit – CrossFit

Warm-up

500m Row or 400m Run

2 RD’s:

8 DB Upright Rows ea. Arm

10 Push Up Inchworms

15s Above the Ring Hold

10 Sampson Lunges

30s Banded OH Distraction/Front Rack Distraction ea. Arm

Weightlifting

In 16 Minutes complete 3 sets of 6 Push Press @ 75-77.5% of 1 RM.

Push Press (3 x 6 @ 75-77.5% )

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

20 Alternating DB Snatch (50/35#)

40 Double Unders

20′ Alternating DB Goblet Walking Lunges (50/35#)

40 Double Unders

12 Ring Muscle Ups

40 Double Unders

*Each 4′ mat=1 rep*

L1: 35/20# DB, 75 Singles, 12 Ring Dips

Rx: As Written

Rx+: 70/50#