Above The Head

CrossFit Unleashed – CROSSFIT

Warm-up

WARM UP 2 (No Measure)

500M ROW

10 small circle – larger – full range

20 both arms cross over

20 alt both arms over head

10 twist back and forth

10 bent twist

20 bent windmill

6 wide leg inch worm(out to a push ups and back between legs)

10 wide leg side lunge

10 spider-man’s (inside elbow to the ground)

10 pigeon stretch

10 pike roll stretch

STRENGTH

Power Clean (EVERT 1:15 3 REPS FOR 5 RDS)

3 POWER CLEANS @ 75%

3 BURPEES

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Pull-ups

12 Ring Dip

9 KB/DB OHS Rx+ 50/35 Rx 35/20

12 Min AMRAP

*alternate arms for OHS each round

Ex: Rnd 1 lft, Rnd 2 Rt etc..
KB or DB can be used.

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