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“I have to exercise in the morning before my brain figures out what I’m doing.” -Marsha Doble

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Jerk (5 reps @75% 1RM)

E2MOM – 5
Intention= practice cycling a challenging weight in your power snatches. Do NOT take your hands off the

bar for all 5 reps.

Gymnastics

Pull-ups (E2MOM – 4)

5 – 10 reps every 2 minutes

Intention = we are building strength using slow eccentrics. Must use a SLOW DESCENT 4 seconds back

Ring Dips (E2MOM – 4)

5 – 10 every 2 minutes

Intention = we are building strength using slow eccentrics. Must use a SLOW DESCENT 4 seconds back

Metcon

8 minutes

Metcon (AMRAP – Rounds and Reps)

10 Thrusters (95/65)

10 Burpees over Bar
Intention= use a weight that you can complete 10 thrusters in a row every set. Work on your breathing and rhythm throughout the 10 minutes of movement. Breathing should dictate your rhythm.