Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S + WOD + Core
Extra = S1
Strength (S)
A1: Turkish Get Up (3 x 5 e/a; rest :30)
A2: Hamstring Curl (Banded or Weighted 3 x 10; rest :60)
WOD
B: Max UB Pullups (1 set max rep to failure, rest 3:00 then do C)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8
8 Pullup (+=bar MU)
8 Hang Power Clean (lvl=75/55)(Rx=95/65)(+=135/95)
Core
D1: GHD Situps (50 GHD Situps)
D2: GH Hold (Accumulate 3 min)
On GHD or other; hips off edge and hold at parrallel
POST REPLY