CrossFit Eastern Shore – CrossFit
Endurance Recovery/Warm-up (No Measure)
3 rounds of 15 reps each:
GHD Sit-ups (or ABMAT)
GHD Hip Extensions
Walking Lunge (no weight)
***Perform each movement with light to moderate weight. Meaning a weight you can go Unbroken Reps
A.: Front Squat (15 minutes to build to a heavy 5RM UB.)
B.: Bench Press (15 minutes to build to a heavy 5RM UB)
C.: Metcon (3 Rounds for reps)
Choose 1 and complete as written; Score reps per round in Wodify.
1. 3 rds of Near max Effort Toes to Bar
-Near max effort means max effort with maintianing strict and proper kipping technique. Once you’re kipping falls apart, you’re vomplete with that set.
2. 3 rds GHD situps: Complete a total of 45-60 reps based on your abilities. If you are not perofroming full range of moition, you are limited to 45 reps.
3. Weighted Russian twists: Use the heaviest ball possible. Standards are feet off the floor and ball touching floor on your left and right. Complete 45-60 reps total.