CrossFit Peachtree – CrossFit

Strength

*SUPERSET*

*20min Time Cap*

Ring Pushup (10-9-8-7-6-5-4-3-2-1)

*Rings should be as low as possible

*Keep hips up!

*Keep palms facing each other

*Too increase difficulty, add weight and/or elevate feet
TEMPO- 3sec Down/1sec Pause/Fast Up/1sec Pause at the Top

Bird Dog DB/KB Row (10×5/Arm)

https://youtu.be/-PtfzOlBXP8
*Light to moderate weight

*Focus on kicking leg straight back without arching in the low back

*Row up and back towards your stomach

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

3:00 ON: 1:30 OFF

25 Lateral Burpees Over the Bar then:

Round 1: Max Power Snatches

Round 2: Max Power Cleans

Round 3: Max Front Squats

Round 4: Max Shoulder to Overheads

**Weights

Rx 135#/95#

Scaled 95#/65#
Score is Barbell Reps Only

Accessory

Metcon (3 Rounds for weight)

3 Sets:

12 Crossbody Curls with Twist

20 Banded Tricep Pulldowns

WODs