5/9/2017

 In Uncategorized

CrossFit 601, CrossFit 601 South – CrossFit

Warm-up

3 Sets

30 double unders/60 single unders

10 plank shoulder touch

20 sec. handstand hold

10 empty bar shoulder press

Weightlifting

Shoulder Press (5 x 4 (12 min))

Weightlifting

Tempo Push Press (4 sets of 3 @ 40×3 (12 min.))

Midline

3 sets

C1) Pallof Press – 3 x 8 – per side

C2) 1/4 Turkish Get Up – 3 x 5 – per side

Metcon

Metcon (AMRAP – Rounds and Reps)

Level III – Rx

7 min. AMRAP

3 Bar Burpees

1 Complex (135/95)

6 TTB

1 Complex

Level II/I

7 Min. Amrap

3 Bar Burpees

1 Complex

6 TTKB/AbMat Sit Ups

1 Complex
Score = total rounds + reps

Complex = 1 Power Hang + 3 Hang Power Cleans + 1 Shoulder to Overhead

The athlete must complete the entire complex to count the single rep.

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