Wednesday

CrossFit 611 – CrossFit

Warm-up

200m Run

Every :45 for 9:00 (12 Sets)

Set 1: :30 Bounding Hops (AFAP)

Set 2: 3-4 Serratus Wall Slides with Band & Roller (:03 Pause on Each Rep) https://youtu.be/ULZiS7iNMdg

Set 3: 4 SA KB 3-Point Row/Arm https://youtu.be/7-8rgnRLUaM

Set 4: 4 Standing DB Arnold Press/Arm

Conditioning

Metcon (Weight)

3 Rounds

5:00 EMOM

10/7 Cals (Row)

Immediately into….

5:00 EMOM

5 TnG Push Press

Rest/Walk 2:00

(Note: Score will be total load lifted; Reps x weight = total load)

(Note: Goal is to be around 65-75% of Push Press)
Coach Note: Review PP Technique and provide time for warm-up/build to load.

To be counted as Rx ~ must complete all calories each minute and all PP Reps.

Mobility

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