MONDAY 6-1-15

Warm-up

15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  

Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Gymnastics

10min                                              (1)

  • Double-Unders 

Weightlifting

12min                                                (1)

In 12 Minutes build to a heavy set of 5 Floor Presses

  • Floor Press (1x5)

Do these with your shoulders on the floor and your hips bridged up like the "short bridge" in CC.  This will make this similar to a decline bench press.

Metcon

16min EMOM

  • Form: Metcon (Weight)

16min EMOM

Even: 8 Push-ups
Odd:  15 Sit ups

There really isn't any weight to record so just put BW and pertinent info in comments

  • Con: Metcon (Weight)

16min EMOM

Even: 10 Push-ups -- 10 Clapping PU
Odd:   20 Sit ups

  • Int : Metcon (Weight)

16min EMOM

Even: 12 Clapping Push-ups
Odd:   12 Knee 2 Elbow