4/11/2017

CrossFit 601, CrossFit 601 South – CrossFit

Warm-up

Group Stretch

Puppy Dog

Needle

Prone Shoulder Opener

3 sets

100m Run

25 double unders/35 single unders

7 push ups

7 ring rows

10-15 sec. handstand hold

Strength

4 sets

A1) Pallof press – 10 per side

A2) Single arm DB floor press – 8 per side

A3) Single Arm Ring Row – 2 to 3 reps per side

Weightlifting

Shoulder Press (5 sets of 3)

Metcon

Metcon (Time)

Level III – Rx

3 Rounds

50 Double Unders

25 Wall Balls (20/14)

200m Run

Level II/I

3 Rounds

150 Single Unders

25 Wall Balls

200m Run

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