CrossFit

STRENGTH

Close Grip Floor Press: 3RM. Rest 2:00
– Grip just inside of shoulders
– Beginner: 5 x 5 with a moderate load.

METCON

AMRAP 4:
DB Bench Press (client choice of weight)
Right into:
AMRAP 4:
Barbell Curls (empty bar)
Right into:
AMRAP 4:
Russian Twists w. a plate (client choice of weight)
Right into:
AMRAP 4:
Bradford Press (empty bar) (back + front = 1 rep)
*Score = total reps

**WHITEBOARD BRIEF**

– Strength: Today we will build to a 3RM close grip floor press. This should take you 6-8 sets to build up to and your goal should be a 5# PR. Make sure you have a spotter and devise a good plan of how you are going to progress your build up to that PR. Having a plan helps to increase our chances of setting a new personal record. We last tested this on 2/15.
– Metcon: Nothing too complicated in today’s metcon. Today we have four, four-minute AMRAPs with one exercise each and these can be done in any order. You should be shooting for 50+ reps per AMRAP.

Spark

METCON
EMOM 25
1: 15 Air Squat
2: 12 DB Clean & Jerk #35/25
3: 14 DB Step Up 20”
4: 8 cal Assault Bike
5: 20 Russian KBS

Masters

STRENGTH
50 WB for Time
Max Reps Push Ups

METCON
10 min AMRAP
10 Single Arm Press #30/20
15 Air Squat
20 Russian KBS #53/35
15 Knee Raises
10 KB Bent Row #53/35