Courageous - Committed - Community

Monday 5/11/2018

by

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

6 Min EMOM

Station 1: Bike 8/5 Cals

Station 2: 10 x Bottoms Up KB Press

Station 3: 20 x Banded Pull A Parts

Warm Up Push Press:

5 x Strict Press @30%

3 x Push Press @40%

Strength

Push Press

Take 20 minutes to build to today’s heavy Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups progressions

8 Strict Pull-Up progressions

12 Alternating Pistol progressions

Performance

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups

8 Strict Pull-Ups

12 Alternating Pistols

Filed Under: WOD

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