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070913 – CTS Day 1

8
Jul

070913 – CTS Day 1

Main – CrossFit

Warm-up (No Measure)

3 rounds not for time of:
1x Bear Complex 65/35, 85/55, 115/80
15-sec Couch Stretch per leg

Squat Clean (1RM)

15-min to work up to 1RM

Push Press (3RM)

15-min to work up to 3RM

** No racks used.

Metcon (AMRAP – Rounds and Reps)

** After completing your Weightlifting, begin working on your grind work. This is not for time. Within the remaining time in class, start working through each round.

** Try to make a minimum goal of 3 rounds and no more than 7 rounds, if move a bit faster.
15-20-mins for grind of:
12 Lunge Steps 75/55
10 Lateral Burpees Over Bar
8 TTB
10 KBS 70/55
12 WTD Sit-ups 45/25
8 Strict Pull-ups