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.