06/29/2016

Bitterroot CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

First 200 forward the 200 backwards

-10 DB front squats

-1 min HSH

-10 DB thrusters

-1 min max DU’s

-10 perfect back squats pvc

Weightlifting

Back Squat (3-3-3-3-3)

Scale 1: 5-5-5-5-5

MMS: 10-10-10-10-10 Only increase loads if mechanics are maintained, paying close attention to maintaining a neutral spine

Metcon (AMRAP – Reps)

3 rounds of:

2 minutes of triple-unders

1 minute of handstand walking

Rest 2 minutes

Scale 1:

3 rounds of:

2 minutes of double-unders

1 minute of bear crawls

MMS:

5 rounds of:

2 minutes of triple-unders

1 minute of handstand walking
If unable to execute triple-unders, use the time to practice. Count each attempt as a rep. If unable to handstand walk use the time for attempts. Count each attempt as a rep.

Metcon