Whitebelt CrossFit – CrossFit

Warm-up

A: Metcon (Weight)

3 Sets for Quality

ME(-2) Ring pullups

*Strict Pullups with chinup grip

6-8 Filly curl to press

*Hold KB in FR while curl and press a DB

ME (-2) Dynamic KB rows

*In bent over position, pull KB up and catch with other hand

*Score is Filly curl weight

B: Metcon (Weight)

3 sets for Quality

6-8 SA DB BP with glute bridge

*Shoulders on bench

6-8 Close grip pushups

6-8 Seated tricep extensions

*DB is held behind neck -press weight overhead

*Score is DB weight

C: Metcon (No Measure)

3 Sets for Quality

6-8 Rower pike ups

https://www.youtube.com/watch?v=6O8kZDgsRmo

15-20 Weighted crunches

:30/side Side plank

Mobility

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