CrossFit Peachtree – CrossFit

Warm-up

Metcon (No Measure)

10 Back Slaps

10 Arm Circles Forward/Backward

10 Hand Release Pushups

2min Spiderman Stretch R/L

10 Leg Swings Each Direction

10 Air Squats

60sec Samson Stretch R/L

10 Backwards Walking Lunges

PVC Pass Throughs

Strength

Bench Press (5 Every 90sec for 6 Sets )

@60-80%

*Barbell/Dumbbells/Kettlebells

*Try Floor Press if you don’t have a bench

Metcon

Metcon (6 Rounds for reps)

36min Alternating EMOM

(6 Sets)

1. 12-15 Rows

2. 12-16 DB/KB/Bag Plank Pull Through

3. 50ft Farmer’s Carry or 45sec Hold in Place

4. 12-16 Alternating DB/KB Snatches

5. 12-15 Band/DB Sumo(Wide Stance) Good Mornings

6. REST
*Any kind of Row- Bodyweight, Bent Over Rows w/ DBs,KBs, or BB, Pendlay Rows..

*Plank Pull Through https://youtu.be/rR3P2X1jXlE

WODs