Core Crusher

Posted: 27th January 2015 by jruffing27 in Uncategorized
Comments Off on Core Crusher

Main – CrossFit

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Warm-up

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

Metcon

Metcon (No Measure)

Three sets of:

Push Press x 8 reps (95/65)

Rest 60 seconds

Side Plank x 30 seconds each side (Left side, then right)

Rest 60 seconds

Single Leg Hip Bridge x 8 reps each leg

Rest 60 seconds
*Rest 5 minutes and set-up for WOD

Metcon (Time)

For time:

21 Burpees

15 Thrusters (95/65)

9 Pull-Ups

800 Meter Run (20 laps around gym)

9 Pull-Ups

15 Thrusters (95/65)

21 Burpees

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

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