Back

Grab your Z’s!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Zercher Squat (5, 5, 5, 5, 5)

Intention= Build to the heaviest set of 5 reps you

can do today. If you feel great, go for a new 5RM.

USE THE AXLE BARS FOR HEAVIER LIFTS.

Seated Z-Press (5, 5, 5, 5, 5)

Intention= Build to the heaviest set of 5 reps you

can do today. If you feel great, go for a new 5RM.

Metcon

15 minutes

Metcon (AMRAP – Rounds and Reps)

Row 250 meters

10 Box Step Ups holding one dumbbell or kettlebell (24/16)

3 Manmakers (24/16)