05/09/2019

8
May

05/09/2019

Centennial CrossFit – CrossFit

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Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Strength

Curtis P (8 x 1 (build to a heavy rep))

-Clean

-Lunge Left

-Lunge Right

-Shoulder to Overhead
-Clean is either power or full

-Lunges can be either forward or reverse.

-S2O can be a push jerk, split jerk, strict press, or a combination of all the above. Rest at any point during the movement, no-rep only happens if you drop the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP:

50/40 AAB buy in

then AMRAP

-10 DB clean and jerk (35/20)

(50/35)

-10 abmat sit-ups

-10 DB box step overs (20/18″)
Buy in reps do not count towards final score.