06/16/2016

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 🙂

Weightlifting

Shoulder Press ( 1-1-1-1-1)

Rest 3-5 minutes between sets and increase the weight only if mechanics are sound. Use the last weight lifted in each movement as the first set for the next movement. Between movements grab a pvc or empty barbell and perform 5-10 of the next movement before using the weighted bar. A deviation in mechanics is a cue that a limit is reached.

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)