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Chicken and Rice

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Warmup (No Measure)

PLYOMETRICS: 6 sets of

3 – Manual Resistance Hamstrings + Dynamic Push Ups (DEMO)

10 – Alternating Single Leg Bounds

Back Squat

SWOD:

Squat 5×1 @ 90%

Rest 2 minutes between sets

Metcon

Metcon (4 Rounds for reps)

WOD:

Complete 4 sets:

Each set last 2 minutes. Get through the following movements as many times as possible in that 2 minutes:

15 D-ball Ground to over shoulder (AHAP)

5 Strict Pull Ups

Rest 60 seconds between sets.