Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Strict Press (5,5,3,3,1,1)
Intention= climb to your heaviest 1 rep. Maybe even go for a new 1RM today!
Record your heaviest 1 rep
Double Dumbell/ KB Alternating Row (8,8,8,8,8 each arm)
Now take the weights you’ve been using for single arm rowing and hold one of those dumbells in each hand between your legs. Alternate rowing like a piston in a car engine. Find a great rythym that allows you to feel your obliques working hard!
Buy in- 100 double unders
3 Rounds of:
10 Front Rack Walking Lunges (115/85)
10 Power Cleans (115/85)
10 Burpee over bar
Cash out- 100 double unders
Intention= attempt to complete each exercise unbroken in the rounds.