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.