Iron Grip CrossFit – CrossFit
This is an excellent article. CrossFit is hard. There’s no denying it. But that’s what makes it work so well. Be willing to push a little harder when things get tough, you’ll like what happens as a result.
http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf
Warm-up
Warm-up (No Measure)
10 Dumbbell planche raises
20m Under the fence
10 KB swings
20m Bear crawl
10 Pushup to T (alternating)
20m Skips
Skill
Bench press technique
Metcon
Metcon (Time)
For time:
100 Bench press @ 75/55
Begin every minute with 12 walking lunges
Rx+ = 95/65