Orange Coast CrossFit – CrossFit
A: Warm-up (No Measure)
Steady 8:00 AMRAP
50 Single Unders
10 Ring Rows
50 Single Unders
10 Push Ups
50 Single Unders
10 Empty Bar Front Squats
Practice keeping the elbows close while jumping rope and steady movement through all 8 minutes.
Mobility Recommendation: 2:00/side Lat Smash with Foam Roller
B: Warm-up (No Measure)
15 Min Accessory Work:
3 Sets:
12-10-10 DB Bent Over Row [each side/ increasing]
15 Barbell Tricep Extension w/ narrow grip (skull crushers)
10 Negative DB Goblet Squat (increasing weight)
C: Metcon (AMRAP – Reps)
3 Round for REPS:
1:00 Strict Toes 2 Bar OR Strict Knees 2 Chest
1:00 Burpees to 6″ Target
1:00 Wallballs (20/14 lbs.)
1:00 Hang Power Cleans
(115/75 lbs.)
1:00 Assault Bike for Calories
1:00 Rest
Stagger people on different movements so any one area does not get too crowded.