Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2:00 EZ ROW OR BIKE
-Into-
3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L) (Like zipping up a jacket)
6 SA DB Strict Press (L)
25 ft SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
25 ft SA DB OH Walk ®
-Grab barbell
10 Barbell Elbow Rotation
5 Strict Presses
5 Push Presses
5 Push Jerks
5 Split Jerks
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
THE PUSH PRESS BETTER BE A PUSH PRESS!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row (or Bike)
(Score is Rounds + Reps)
Weight should be fairly heavy, but first round should be unbroken!
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)