ME – UPPER


Announcements

Schedule change:

Beginning 6/19
No 5:00am class
7:30am class added
ROMWOD every Friday @630pm

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Push Press (4:0:0:2)

4-4-4-4-4-4

*2 second pause at the top & 4 second descent

*Rest 2-4 minutes in between sets

*18 min CAP

Accessory

B: Metcon (No Measure)

Banded/PVC Tricep Pulldown 3 x 20

-superset-

BB Curls 3 x 20

Metcon

C: Metcon (Time)

3 Rounds of:

15 KB Push Press O/B

20 Burpee Broad Jumps (6’/4’)

25 HR Push Ups

ME – UPPER

ME – Upper  June 27, 2017


Announcements

Schedule change:

Beginning 6/19
No 5:00am class
7:30am class added
ROMWOD every Friday @630pm

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Push Press (4:0:0:2)

4-4-4-4-4-4

*2 second pause at the top & 4 second descent

*Rest 2-4 minutes in between sets

*18 min CAP

Accessory

B: Metcon (No Measure)

Banded/PVC Tricep Pulldown 3 x 20

-superset-

BB Curls 3 x 20

Metcon

C: Metcon (Time)

3 Rounds of:

15 KB Push Press O/B

20 Burpee Broad Jumps (6’/4’)

25 HR Push Ups