CrossFit Beyond Parallel – CrossFit
A: DB press complex (5 db sp+ 5 db pp + 5 db pj for 4 sets)
B: feet elevated ring rows (4 x 6 reps)
put your feet on a box if you can. these are harder than you think!
C: Back extensions on GHD (4 x 10 reps)
Metcon (5 Rounds for time)
every 4:00 for 20:00
20/15 cal AB
5 SB over shoulder or 10 ball slams
Block Cleans (6 x 2 at 75-80%)
Set the bar so it is resting at the top of the knee cap. Focus on squeezing the bar in right off the block.
Split Jerk (8 x 1 at 75%)
Warm-up (No Measure)