090420

CrossFit Beyond Parallel – CrossFit

FBB

A: FFE Split Squats (4 x 6 each leg)

with dumbells in each hand and a (301×1) tempo

B: paloff press (4 x 8 each way)

C: SL Glute bridge (4 x 6 each leg)

Metcon

Metcon (No Measure)

Every 5 minutes, for 25 minutes (5 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

Weightlifting Program

Clean (build to a tough single)

Clean (start at 65% of tough single and build again)

jerk dip + jerk (build to a tough set)

Warm-up (No Measure)

do the FBB from above