4/25/2017

CrossFit 601, CrossFit 601 South – CrossFit

Warm-up

First 5 min., grab a foam roller and hit:

Upper back

Lower Back

Hamstrings

Quads

+

2 sets

10 Strict Press – empty barbell

5 Concentric Box Jumps

10 Back Extensions

Weightlifting

Shoulder Press (5 sets of 3)

Strength

B.) Push Press – 4-3-2 @ 40×3 tempo.

Tempo = 4 second eccentric, zero pause at the bottom (front rack), fast on the press, 3 second hold overhead.

C1) Weighted Side Plank – 3 x 10-20 sec. per side

C2) Plank (on elbows) – 3 x 30-45 sec.

Metcon

Metcon (AMRAP – Rounds and Reps)

Level III – Rx

12 min. amrap

100m Run

12 Pull Ups

4 Burpee Box Jumps (24/20)

Level II/I

Adjust load as instructed by coach
Score = total rounds + reps

Box jumps must be performed on the burpee box jumps to score Rx.

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