Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row (2 min max)

into…

2 SETS…

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)

3 SETS*

4 Strict Press (10X2)

4 Push Press (10X2)

10 Glute bridges 2 sec pause at the top of each rep.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1000m Row

800m Run

50 KB Swing (53/35)

40 Push Press (115/75)
Split Row

Run Together

Split KB swings

Split Push press