CrossFit – Tue, Jun 2
Warm Up (Checkmark)
3 Sets
30 seconds hold from pull up rack
6 Dumbbell Deadlifts
25 ft Dumbbell overhead walking
Tempo Strict Press (Checkmark)
(3 Second Down – 1 Second Up) 3:0:1
Every 1:15 minutes:
Set 1- 3 reps @ 40%
Set 2- 3 reps @ 45%
Set 3- 3 reps @ 50%
Set 4- 3 reps @ 55%
Then…
3 Super Sets
10 Dumbbell front raises
10 Dumbbell lateral raises
Rest 1 min between sets
METCON (5 Rounds for reps)
For Times:
Every 5 minutes for 25 minutes perform,
50 Double Unders
5 Wall Walks
5x (1 Power Clean + 1 Push Jerk + 1 Hang Power Clean + 1 Push Jerk ) 95/65 lbs
*Super Set = Go unbroken for all movements, no resting between reps or movements.