Main – CrossFit
1: Roxanne (No Measure)
Run 200 meters
10 toe touches
10 Butt kick holds each leg
10 Squats
10 PVC Pass Over
Time to “Roxanne”
2: Seated Strict Press
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
3: Metcon (4 Rounds for reps)
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps
Rest 2 minutes between sets and complete four sets.