06/10/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (Time)

21-15-9 reps for time of:

Parallette handstand push-ups

Bar muscle-ups

Scale 1:

21-15-9 reps for time of:

Dumbbell shoulder press

Jumping chest to bar pull-ups

Box dips

Scale 2:

21-15-9 reps for time of:

Handstand push-ups

Chest to bar pull-ups

Ring dips

Weightlifting

Deadlift (5-5-5-5-5)

@ 80% 1RM, 5th set max reps