CrossFit Walnut Creek – Concord – CrossFit
Warm-up
J-curl- 1 x 4
Good morning- 1 x 6
Weightlifting
Posterior chain
Russian KB swing- 3 x 18
RDL off riser- 4 x 8 (no riser if lacking MOB)
Bench Press
Work to double
Metcon
Metcon (AMRAP – Reps)
For max reps:
2min 1KB clean (keep reps even) (32/24)
2 min F2B
2 min DU
30 sec rest
1min 1KB clean (keep reps even)
1min F2B
1min DU
30 sec rest
30 sec 1KB clen (keep reps even)
30 sec f2B
30 sec DU
Cash out
Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill
Midline
Spud strap hanging leg raise (to 90) + knee tucks- 2 x 15 + 25
plate sit-ups- 2 x 20
boss mans- 2 x 15ea
Accessory strength (4)-
Prone leg curls SL- 2 x 15ea
seated pike arnold press- 2 x 14
Supinating DB curls- 2 x 10ea
GHD back ext.- 2 x 10
Airdyne fun-
5min hard
Grip-
rolling thunder- 2 x 30 sec
MOB-
Supine split- 1 x 2min
Skill-
Bottoms up TGU- 10 min practice