High Point CrossFit – Extra Work

Mobility

Warm-up (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight

Accessory Work

Metcon (No Measure)

3 Sets, For Quality

10/10 Dual DB ATG Split Squat

10/10 Single Leg Hip Extensions

10 Reverse Nordic Curls

:15/:15 Star Plank

Warm-up

Warm-up (No Measure)

3 Sets

:30sec/:30Sec Single Leg Single Erg

5 Inchworm Push-ups

10 Burpees to Target

15 Air Squats

4 Sets

30 Cal Assualt Bike

20 Cal Ski Erg

10 Cal Assaul Bike SPRINT

Rest 3:00 between sets

Weightlifting

Hang Power Clean (1×2)

Hang Power Clean

Set 1: 2 reps @ 65%

Set 2: 2 reps @ 70%

Set 3: 2 reps @ 70%

Set 4: 2 reps @ 75%

Set 5: 2 reps @ 75+%%

– Rest 2-3 minutes B/T Sets –

Metcon

Metcon (Time)

2 Rounds

21 Bench Press ( 135/95)

3 Legless Rope Climbs

15 Bench Press (165/115)

2 Legless Rope Climbs

9 Bench Press (185/125)

1 Legless Rope Climbs

Gymnastics

Metcon (Time)

For time:

50 Strict Handstand Push-ups

**For every break complete**

10 Dumbbell Bench Press (70/50)

15 Banded Tricep Pushdowns

1:00 Plank Hold

Conditioning

Metcon (No Measure)

3 Sets

:30sec/:30Sec Single Leg Single Erg

5 Inchworm Push-ups

10 Burpees to Target

15 Air Squats

—-

4 Sets

30 Cal Assualt Bike

20 Cal Ski Erg

10 Cal Assaul Bike Sprint!

R: 3:00 b/s