South Hall CrossFit – CrossFit
Warm-up (No Measure)
6 Half Kneeling S/A kb/DB press e/s @ 3111
6 S/L RDL e/s
Push Press (5-5-5-5-5)
Build in weight keeping good form. Push press is basically a cheating strict press. Dip, drive and squeeze your glutes and quads keeping full extension. NOT getting back under the bar. I don’t want to have to no rep 1000000 reps during the Open, so get used to it.
After each set, perform 20 Russian twist with a DB. Right+Left = 1
Metcon (AMRAP – Reps)
10/7 Calorie Bike/Row
8 Alternating DB Snatch 70/50
AMRAP Toes 2 Bar in remaining time
– Rest 1:00 –
Score is the number of Toes 2 Bar completed. If you are unable to get to the T2B scale back numbers accordingly. You should be moving FAST.