August 21, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
2:00 on Bike, Ski, Row, or Run (athlete choice!)
Then…
AMRAP x 4 MINUTES
4 DB Romanian DL (control down, quick up)
4 DBL DB Ground to OH (speed up the body, :01 pause OH)
4/4 Filly Lunges (mixed rack hold, OH and Front Rack)
:20 Active Plank Hold (press actively into hollow plank)
Strength
Metcon (Weight)
EMOM X 10 MINUTES
MIN 1 – 5 Tempo DB Press (30X1)
MIN 2 – 10 Slow Alt. DB Death March
Record heaviest strict press…
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 DBL DB Deadlift (40/30)
1:00 Push-ups
1:00 Alt. Suitcase DB Reverse Lunges
-1:00 Rest b/t Sets-
