High Point CrossFit – Extra Work

Warm-up

Warm-up (No Measure)

2 Rounds of

15 PVC or Banded Goodmornings

8-10 Plate A-T-Y-W

10 Plate Prone Drag

—-

2 Rounds

10/10 Glute Bridge SA DB Bench (bench vertical)

6 Ring Face Pulls

:20sec Bear Plank Shoulder Taps

Weightlifting

Bench Press (1×6)

Bench Press for load:

Every 2:30, 6 Sets

6 Bench Press

-12/8 Push-Ups b/s

*bench starts @ 60% and increase by feel to heavy 6 for the day

Metcon

Metcon (Time)

2 Rounds for Time (15:00 time cap)

20 Deadlifts (225/155)

15/10 Ring Dips

20 Alt Hang DB Snatch (50/35)

75 Double Unders

Mobility

Warm-up (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 pigeon pose

1:00/1:00 Rig Crossbody Lat Stretch

1:00/1:00 Scorpion

2min Saddle Pose

Conditioning

Metcon (No Measure)

Every 6:00, 3 Sets

20/15 Cal Row

30/20 Cal Bike

20/15 Cal Row

Goal: 3:30-4:30/Round