Whitebelt CrossFit – CrossFit
Warm-up
A: Metcon (Weight)
3 Sets for Quality
ME(-2) Ring pullups
*Strict Pullups with chinup grip
6-8 Filly curl to press
*Hold KB in FR while curl and press a DB
ME (-2) Dynamic KB rows
*In bent over position, pull KB up and catch with other hand
*Score is Filly curl weight
B: Metcon (Weight)
3 sets for Quality
6-8 SA DB BP with glute bridge
*Shoulders on bench
6-8 Close grip pushups
6-8 Seated tricep extensions
*DB is held behind neck -press weight overhead
*Score is DB weight
C: Metcon (No Measure)
3 Sets for Quality
6-8 Rower pike ups
https://www.youtube.com/watch?v=6O8kZDgsRmo
15-20 Weighted crunches
:30/side Side plank
