Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
15 push ups
10 strict press w/light dumbbells (controlled full range of motion)
10 weighted arm rotations (front and back)
10 strict press w/empty barbell
1: Shoulder Press (1×1)
10 mins to build to a heavy single.
Then strip 30% from the bar, and execute 3 sets of max effort reps. Rest 2 mins between sets.
*Put your total ME reps in the notes.
2: Metcon (Time)
21 CTB pull ups
15 CTB pull ups
09 CTB pull ups
A: Regular/Pike push ups, banded pull ups.
B: HSPU, CTB pull ups
C: 4 inch deficit HSPU, CTB pull ups.
Extra: Metcon (Time)
10 Squat cleans
15 Sit ups
A: 95/65, abmat sit ups
B: 115/80, GHD sit ups
C: 135/95, GHD sit ups