January 31, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 8 Minutes to Warm Up to 80%

Every 2 Minutes for 12 Minutes:

5 Reps @ 80%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 85 %

1 Rep @ 90 %

Max Effort @ 90%

Metcon

Metcon (Time)

For Time:

30-20-10

Hand Released Push Ups

Toes to Bar

*Time Cap: 10 Minutes*

—————————-

Rx+

Hand Stand Push Ups

Toes to Bar

Competition Side Work

Five Rounds of:

1 Min: V Up Hold

:30 Rest

1 Min: Plank Hold

:30 Rest

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