The Open begins October 10th, are you ready? For more info and to register visit open.crossfit.com
A) STRENGTH
1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1 @80% of Push Press, every 90s.
Rx+: (Against single strand mini-bands @60% of Push Press)
2a) Rollback Triceps Extensions: 3-4 x 12-15. No rest.
2b) Inverted Rows – supinated grip: 3-4 x 12-15. Rest 60s.
B) FINISHER
Single Arm Overhead KB Carry x 8 Minutes max 90 ft. sets.
* Every time you stop complete KB Curls (same weight ideally).
C) EXTRA CREDIT (AFTER CLASS)
Banded Facepull-aparts x 100 Reps, AFAP.
Barbell Club meets at 6:30
Sign up for Dr Kristin Chiropractic care HERE
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