Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

Warmup:

Run 200m

20 Arm Circles

15 Jumping Jacks

10 Toes Touch To Overhead Reach

10 Good Mornings

Then, 3 Rounds: (CFB)

6 Push Presses (Empty Bar)

20 Sec. Overhead Barbell Hold

6 Ring Rows or Pullups

Then, 3 Rounds: (Home)

6 DB Clean & Jerks

20 Sec. Overhead DB Hold (Each Side)

6 Situps

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For Time: (Rx)

1 Round:

24 Shoulder To Overhead (95/65)

24 Pullups

Row 1000m or Run 800m

Right into,

2 Rounds:

12 Shoulder To Overhead

12 Pullups

Row 500m or Run 400m

Right into,

4 Rounds:

6 Shoulder To Overhead

6 Pullups

Row 250m or Run 200m

Time Cap: 25 Mins.

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For Time: (Scaled)

1 Round:

24 Shoulder To Overhead (Any Weight)

24 Pullups or 24 Ring Rows or 24 Assisted Pullups

Row 1000m or Run 800m

Right into,

2 Rounds:

12 Shoulder To Overhead

12 Pullups or 12 Ring Rows or 12 Assisted Pullups

Row 500m or Run 400m

Right into,

4 Rounds:

6 Shoulder To Overhead

6 Pullups or 6 Ring Rows or 6 Assisted Pullups

Row 250m or Run 200m

Time Cap: 25 Mins.

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For Time: (Home)

1 Round:

24 Alt DB Hang Clean & Jerks or 24 KB Swings

24 Weighted Situps or 24 Situps

Run 800m (Approx 4 Mins)

Right into,

2 Rounds:

12 Alt DB Hang Clean & Jerks or 12 KB Swings

12 Weighted Situps or 12 Situps

Run 400m (Approx 2 Mins)

Right into,

4 Rounds:

6 Alt DB Hang Clean & Jerks or 6 KB Swings

6 Weighted Situps or 6 Situps

Run 200m (Approx 1 Min)

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