Posted: 26th August 2014 by jruffing27 in Uncategorized
Comments Off on 08/26/2014

Main – CrossFit

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Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head
2. Push Press- Behind Head
3. Push Jerk- Behind Head
4. Shoulder Press- Front
5. Push Press- Front
6. Push Jerk- Front


Deficit Handstand Push-ups (5,5,5,5,5)

5 sets to work up to a 5 RM of deficit HSPU.

Increase deficit each set


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Ring Rows
10 Box Jumps 24/20
10 Burpees


(No Measure)

Row 500 meters

Pick 3 mobility exercises from mobility poster and work on mobilization

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