8
Jul
22.07.09
Westshore CrossFit – CrossFit
Warm-up
On a 4:00 clock:
100-m jog
10 knee push-ups
On a 4:00 clock:
30 mountain climbers
10 single-DB shoulder press
3-5 strict pull-ups or feet-elevated ring rows
Mini Round
1 set:
100-m DB farmers carry
5 deficit push-ups on DBs
5 DB push jerks
Metcon
Metcon (Time)
5 rounds for time:
200-m DB farmers carry(35/50 lb)
15 deficit push-ups on DBs
10 DB push jerks (35/50 lb)
INTERMEDIATE:
5 rounds for time:
200-m DB farmers carry(20/35 lb)
15 deficit push-ups on DBs
10 DB push jerks (20/35 lb)
BEGINNER:
5 rounds for time:
200-m DB farmers carry(10/15 lb)
15 push-ups
10 DB push jerks (10/15 lb)