Red Stick CrossFit – CrossFit

Warm-up

Group Warm up #5 (No Measure)

50 Double unders / 100 singles

10 Strict Press

10 Medball Cleans

10 Box Jumps (step down)

2 ROUNDS NFT

Weightlifting

Shoulder Press (8,8,8,8)

Work up to a “heavy” set of 8 for the day.

*reference your performance from 2 weeks ago, hit your heaviest set of 10 (from 2 weeks ago) for 8 and appropriately add weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

• 50 DU

• 30 Wallballs (20/14)

• 15 Box Jumps (24/20)
Box Jumps require full hip extension

Mid City - TwitterMid City - FacebookMid City - InstagramSouth - TwitterSouth - InstagramDowntown - FacebookDowntown - Instagram