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