Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Turkish Get Up (5 x 1)

Intention= climb to the heaviest weight you are willing to attempt by the 4th or 5th set

Strict press / Shoulder Press (5,5,5,5,5)

Intention= climb to your heaviest set of 5 by the last set

Metcon

Metcon (Time)

Buy in- 100

double

unders

Then:

3 Rounds of:

500 meter

Row

20 Total

Overhead

Walking

Lunges

(95/65)

Then:

Cash out-

100 double

unders
Intention= manage your breathing to consistently move through your double unders and walking lunges in as little time as possible. Consider breathing through your nose through as much of the WOD as possible to improve diaphragmatic breathing control