CrossFit – Wed, Jul 3
Warm Up
Push Press + Push Jerk + Split Jerk (1 Push Press +1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press +1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press +1 Push Jerk + 1 Split Jerk @ 7/10 RPE)
1 Push Press +1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press +1 Push Jerk + 1 Split Jerk @ 7/10 RPE)
From the rack, perform the prescribed number of Push Presses, followed by the prescribed number of Push Jerks, followed by the prescribed number of Split Jerks
Do a set every 1:30
Metcon Warm Up
1-2 Sets
1:00 Bike
10 Abmat Sit Ups
10 Single Arm Press
:20 Side Plank
-then-
Warm up to Push Press Weight
Workout Prep:
1 Set 6/4 Cal Bike
4 GHD Sit Ups
4 Push Press
Declaration of Independence (Calories)
Amrap 15 Mins
Buy In 27/21 Cal Echo Bike
2 Rounds
45 GHD Sit Ups
45 Push Press (95/65)
-remainder of time-
Max Cal Echo Bike
*Only Score Max Cals
Crossover Symmetry
Banded 7’s
Hip Halo Activation
Press Prep
2-3 Sets
10 Prone I’s, T’s. Y’s
10 Single Arm Press