CrossFit Eastern Shore – CrossFit
Warm-up (No Measure)
With an empty barbell or a PVC pipe, perform the following:
15 Front squats
15 Push Press
15 Back Squats
15 Push Jerks
15 Overhead Squats
15 Split Jerks
Metcon (7 Rounds for reps)
7 Rounds for Reps, of:
Max Effort Box Jumps (30/24/Scaled), 30 seconds
Rest, 30 seconds
Max Effort Push Press (75/55), 30 seconds
Rest, 30 seconds,
Max Effort Muscle Ups*, 30 seconds
Rest, 30 Seconds
Max Effort Burpees, 30 Seconds
Rest 90 seconds.
Each Rounds (including rest) equals 5 minutes. The rounds will begin at 0, 5, 10, 15, 20, 25 and 30.
Score is for each individual round. Scale rounds, movements and loads as needed.
*Ring or Bar Muscle Ups are acceptible. You may also scale to a banded or jumping ring or bar style muscle up.