CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit
Warm-up
Hips (1)-
Band Lat- 1 x 15ea
Band monster- 1 x 15M ea
Squats- 1 x 15
Weightlifting
Front Squat
2 warm up sets
1 x 8 x 60%
1 x 8 x 65%
1 x 6 x 70%
2 x 6 x 75%
Horizontal Pull
Pendlay row- 3 x 14
Metcon
Metcon (Time)
5 rds:
4 G2OH (power clean + push press (or power jerk) (155/100)
6 double push up burpee box jump (24/20)
* 11min cap
Cash out
Optional- Summer Abs + push and pull
Midline
12 strict F2B
1min plank
50 toe touchers
Pull + push
Pull- strict chin-ups- 7,6,5,5,4 (band accordingly)
Push- ring dips or ring push ups- 7,6,5,5,4 (perfect, turnout)
CrossFit Walnut Creek 