Wednesday

5
May

Wednesday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Box Step-ups or :30 Forward Lunges

:30 Tuck-ups

:30 DBL DB OH Hold

Into…

1 ROUND

:30 Box Jumps w/slow Step-down or :30 Reverse Lunges

:30 Alt. V-ups

:30 Alt. DB Strict Press

Into…

1 ROUND

:30 Fast Box Jumps or :30 Jumping Lunges

:30 Deadbugs

:30 DB Push-ups

Strength

Push Press (1×3)

EVERY :45 FOR 10 SETS

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY :45 FOR 10 SETS

10 DB Push Press

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

15 Box Jumps (24/20)

12 Push Press (115/75)|(75/55)

9 Toe 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

Workout – HOME

Metcon (4 Rounds for time)

4 SETS

20 Alt. Jumping Lunges

15 DB Push Press

10 Weighted Sit-ups*

-1:30 Rest b/t Sets-

*Hold DB across chest.

(Score is Each Set for Time)