Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

Every 3 minutes for 9 minutes…

Run 400m

3 Wall Climbs
Wall climbs are a great way to get athletes warm as well as work on getting them upside-down. Even

experienced athletes will benefit from wall climbs.

Mobility Recommendations: Floss Shoulders ~ 2:00/side, then 2×10 Push Ups with a twist at the top of

the rep.

B: Bench Press (5-5-5-5-5)

Strength: The goal for the bench press is 5 heavy sets of 5. Weight may variety from set to set, but each set

should be a challenge. Warm up sets do not count as working sets.

C: Metcon (5 Rounds for time)

5 Rounds:

Run 200m

10 Push Press (115/75 lbs.)

*Rest 1 minute between rounds*
The 200m should be fast in order to make the push press more challenging.

This should be a

crash and burn type of pace given the built in rest.