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Posterior

10
Mar

Posterior

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Reps)

1 minute to complete 10 deads @ 135/95

1 minute rest

2 minutes to complete 20 deads @ 225/155

2 minutes rest

3 minutes to complete 30 deads @ 315/205

3 minutes rest

4 minute amrap deads @ 405/255

*if you can’t complete the Rx load for AMRAP, use 75% of your max*

Metcon (Time)

B-Fit

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters

50 Strict Pull-Ups (or Assisted Pull-Ups)

100 Kettlebell Swings

100 Burpee Box Jump-Overs

100 Kettlebell Swings

50 Strict Pull-Ups (or Assisted Pull-Ups)

Row 2000 Meters

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