Monday, October 13, 2014

Main – CrossFit

Warm-up

3 Rounds
10 Push Ups
10 Ring rows
10kB Swings
10 Air Squats

Floor Press (15 Min to Establish a 1RM)
-After 1RM, Establish max rep test
Men 225/185lbs
Women 115/85
-Scale to 70% of max

Metcon (Time)

3 Rounds
10 Double KB Push Press 53/35
-can do 95/65 if bar has to be used
10 Burpee Box Jumps 24/20

Check out this blog post by Coach Chris Kerr