CrossFit High Gear – CrossFit
Warm-up (No Measure)
30 Singles
10 R/ 10L Strict Press bottoms up KB
10 Kip Swings
5 Inch Worms
Push Press (5x4x3x2x1x AMRAP)
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
AMRAP @90% based on form w a goal of 3+
Gear Up complete 5x5x5x5x5
Metcon
Metcon (AMRAP – Reps)
7 C2B
7 Hand Release Pushups
OTM 15 Minutes
Add vest if want RX +
Can scale reps and still RX
5/5
3/7
Whatever you can get through. RX is touching chest to bar on each pullup and strict pushups
lets practice tight core for pushups and smooth kip on pullups
Extra Credit!
Metcon (Time)
15 GHD Situps
3 Rope Climbs
5 Rounds
FULL THROTTLE COMP
Metcon (Weight)
No Hip Contact
No Foot movement
Squat Snatch
Build to heavy 1 Rep w no contact and no foot movement
Start light
Metcon (Time)
15/12 Cal Bike
40 Dubs
Rest 1:1
5 Rounds
(sprint)