COFFS COAST CROSSFIT – CrossFit

Warm-up

Strength

Weighted Pull-ups

Fitness

3 sets of max reps of ring rows. Rest as needed in-between sets

work on slow and controlled reps

Performance

Weighted Pull-Ups

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Metcon

Metcon (Time)

Fitness

Three rounds for time of:

400 Meter Run

20 ring rows

10 L-seated Dumbbell press

Performance

Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups

Leave a Reply

Your email address will not be published. Required fields are marked *