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: Shoulder Press
5-4-3-2-1
5 @ 75% 1RM
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 100%
1 @ 100+
Work up to your first set of five with at least three warm up sets.
3: Metcon (Time)
For time:
Row 1000 Meter followed immediately by:
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps 53/35
Handstand Push-Ups x 10 reps