Pressing Matter

Endurance:  Dynamic warm up; ROW 1000meters

Warm Up:  Sand bag get ups 8 minutes

Strength:  work to 2RM Dead Lift

Stamina:  3 rounds:  3 DL @ 90% 2RM, 15 x KB SDHP

Work Capacity:  “Pressing Matter:

40-30-20-10 Push-Press, Push-ups

Durability:   Run 1 mile, stretch and cool down.

 

Kids CrossFit:

Dynamic Warm Up; run 6 laps down and back

SKILLS:

Dead lift / KB sumo dead lift high pull

WOD:

Push press with KB or lighter dumbells; followed by push ups 

20-20-20

Endurance:  Dynamic Drills/Run 1 mile

Warm Up:  Plyo squat box : 20sec on/10sec rest x 10 rounds

FGB Tabata

5 ROUNDS

• 500m row
• 20 Wall Balls
• 20 Push Press
• 20 Plyo Box Jumps
• 20 SDLHP