151105


CrossFit Cambridge – CrossFit

Weightlifting

Front Squat (5 Sets of 3)

Gymnastics

Muscle-ups (See Below)

A) 5 Sets of 3-5 Banded Transitions + 5 Sets of 5-8 Beat Swings + Accumulate 1:00-1:30 in False Grip

B) Complete 10 Muscle Ups

C) 5 Sets of 3-5 Muscle Ups

Conditioning

Metcon (20 Rounds for reps)

20 Minute EMOM:

Row 20/15 Calories

5 Shoulder Press + 5 Push Press

You choose the weight for the overhead movements. From the ground, no rack. The fifth shoulder press should be a BIT of struggle, enough that you want to push press those last 5 reps.

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