Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Floor Press: 1 Rep Max. Rest 2:00 Minutes Beginner: 5 x 5, adding weight if form permits. Rest 2:00 minutes MetCon Prep: 2 Sets

A. Back Squat: 3 x 3 @85%, 3 x 1 @90%. Rest 2:00 minutes B. Every Minute on the minute for twenty minutes of: Minute

A. In a Thirty Minute Window with a partner: 400 Double Unders Remaining time: Max Distance on the Rower *Score = total distance completed L2:

A.  Gymnastics Endurance Week #1 Handstand Push-up: 3 x Sub-Max (any style). Rest :45 seconds Rx+:(Strict) Beginner: Box Push-ups Strict Pull-ups: 3 x Sub-Max: Rest :45

A.  Warm Up: Toes to Bar Push-ups Air Squats B. “New Workout Plan” Two Rounds for Time of: 75 Air Squats 50 Push Ups 25

A. As Many Rounds as Possible in Thirty Minutes with a Partner of: Single Arm Farmer Carry x :60 seconds Max Bike or Row for

A.  Grab Barbells, Boxes, Set-up pull-up scaling, ect. *Perform 5 Reps of each movement and making sure your scaling is on point *Squat Clean Thruster: Build

A.  Touch n Go Power Snatch Skill Sets: 3 x 3-4, building in weight. Rest :60-:90 seconds Beginner: Deadlift (trap bar or straight bar): 3 x

A.  In Teams of 2 or 3 with a running clock: 0:00-10:00 Max Distance Farmer Carry (70/53) 12:00-22:00 Max Rounds of: 21 Burpees 1 Rope

A.  Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest :30 seconds Banded Pulldowns: 4 x 15. Rest :30 seconds B.  Every Minute on the

A. Back Squat 1 Rep Max. Rest 3:00 minutes Beginner: 5 x 5. Rest 2:00 minutes B. “Freshman V2” As Many Rounds as Possible in

A. Gymnastics Skill Work Three Rounds for Quality: :12 Seconds L-Sit Hold (parrellets, box, or rings) :12 Seconds Ring Support :25 Seconds Handstand Hold or

A.  Strict Pull Ups 2 x Max Reps Rest 3:00 minutes Beginner: Partner Assisted: 3 x 5. Rest :90 seconds B.  As Many Rounds as

LABOR DAY HOURS: 9am and 10am classes only! A.  “Hildy” For Time: 100 Calorie Row 75 Thrusters (45/35) 50 Pull Ups 75 WallBalls (20/14) 100

A.  Dumbbell Bench Press: 4 x 10. Rest :45 Seconds Inverted Rows, Pronated Grip: 4 x 12. Rest :45 Seconds Inverted Rows DEMO Dumbbell Bench Press

A.  MetCon warm up Two Rounds of: 10 Push Press 10 Kettlebell Swings 10 Box Jumps Rest :50 Seconds B.  “Jack” As Many Rounds as

A.  Every Minute on the Minute for Twenty Five Minutes of: Minute 1: 1 Turkish Get-up each arm (53/35) Minute 2: 10 Goblet Squats (53/35) Minute 3: 100

Nutrition Challenge Benchmark WOD A. Low Box Squat, Moderate Stance: Work up to a heavy, but manageable set of 3 B. Touch n Go Deadlift:

A.  Close Grip Floor Press: 10-8-6-4, adding weight each set. Rest :90 seconds – Build to a moderate set. Close Grip in between shoulder width