Live Free CrossFit – CrossFit

Metcon (No Measure)

3 Sets

Warm Up

6-8/arm Half Kneeling Landmine Press (2111 tempo)

10 Side Planks Clamshell/side

10 Single Arm DB Powell Raise/arm

A1) Glute Bridge Dumbbell Floor

Press

30X0; 6-8reps x 1 sets, 4-6reps x 2 sets; rest 45sec

A2) Banded Pendlay Row

21X1; 6-8reps x 1 sets, 4-6reps x 2 sets; rest 90sec

B1) DB Deadlift 31×1 6-8 reps x2 sets

rest 60 sec

B2)False Grip Ring Rows

2011; 6-10reps; rest 30sec x 3 sets

B3) Weighted Plank

45-60sec unbroken (plate loaded on your back); rest 60sec x 3