Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

1 min row or bike

50′ Bear crawl

50′ walking lunges

Movement instruction

Metcon

Metcon (No Measure)

2 Sets

60 second wall sit

8/8 front rack reverse step lunges

60 second ring plank hold

8/8 half kneeling single arm Strict press

60 second bar hang

8/8 single arm dumbbell row
-Use challenging loads so that last few reps of a set are difficult.

-Increase load for second set if possible.

– Add load to static hold if possible.

Metcon (No Measure)

2 Sets

30 second wall sit

6/6 front rack reverse step lunges

30 second ring plank hold

6/6 half kneeling single arm Strict press

30 second bar hang

6/6 single arm dumbbell row
-Use challenging loads so that last few reps of a set are difficult. Increase loads from previous 2 sets.

– Add load to static hold if possible.