A. Execute two L-Sits in the warm-up.
B. Strength
*Beginners: Press Wendler 5-3-1
WARM-UP
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5
WORKING SETS
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more
Advanced:
HSPU 5 - 5 - 5 -5 or more
*If you have 10 perfect push-ups please do the HSPU.
B. MET CON
500 meter Row
30 OHS 75 / 115 lbs
150 double unders
Another CrossFit Oakland gem.
No comments:
Post a Comment