April 4, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 6 Minutes to Set Up and Warm Up to 70%.

Every Minute for 9 Sets:

3 Reps @ 70%

Metcon

Metcon (AMRAP – Reps)

Every 2 Minutes for 20 Minutes:

A. “Work”

Hand Stand Push Up – 21, 18, 15, 12, 9

Max Effort: Calorie Row

B. “Rest”

**HSPU – Decreasing Reps Per New Round**

——————————————-

Scale:

A. Decrease Reps

B. Decrease Range of Motion

C. Push Up – 30, 25, 20, 15, 10

Accessory Work

Weighted Ring Dip (5 x 5 @ AHAP)

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