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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