Tuesday - CrossFit

How to Choose Your Coach

Coach's Warm Up/Mobility


Bench Press (Close Grip) (5-5-5-5-5 Across)

Using a narrower grip than normal.

Find a suitable working weight to using for 5 reps and stay there.

Bent Over Row (5-5-5-5-5)

Using a barbell, perform Bent Over Rows that ascend in weight every set.

Perform the rows with a SUPINATED grip.

Work up to a heavy set of 5 for the bent over row.  Ascend in weight each set.

Metcon (AMRAP - Rounds)

10 Ring Dips
200m Run
30 Sit Ups

Dan Shrum