Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS

7 Cal Row (stays same each round)

7 Squat → FS → OHS (pvc)

7 Push-up→ Ring Support → Dip Negative

7 Scap Pull-up → Chin-up → Pull-up

7 Sit-up → Leg Lift → Hanging Knee Raise

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

– One set every 3 minutes.

Workout

Metcon (3 Rounds for reps)

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)

-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press.