Monday – July 27, 2015

Posted: July 26, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Warm-up

Warm Up Sets for Strength (No Measure)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Weightlifting

Shoulder Press (3 reps @ 70%, 80%, & 90%)

*If you do not have a 1RM on your shoulder press perform 5 sets of 3 reps trying to increase weight each set*

Metcon

Metcon (Time)

5 Rounds for Time:

10 Tire Flips

2 Rope Climbs

10 HSPUs w/ 1 AbMat
Remix:

5 Rounds for Time:

10 Deadlift

7 Ring Rows

10 DB Press

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