Warm Up:
4 rounds:
25 wall ball
2 x rope ascents

Strength:

work to 1RM Push Jerk (sub Push Press if you do not know Jerk well)

Stamina:

15 PJ @ 85% 1RM
100 KB swings (55#)
Row 2,000M

Work Capacity / Endurance: “Running Bear”

for time:

* Run 800M
* 20 x Bear Complex (105#)
* Run 400M
* 20 x Bear Complex
* Run 400M
* 20 x Bear Complex
* Run 800M

Durability:

3 rounds:
25 GHD situps
25 GHD back extensions

Active Stretch or Yoga 10 minutes

CrossFit Mean Streets
Downtown Los Angeles

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