June 5, 2023 – CrossFit for Health

A. STRENGTH

Push Press for load:
#1: 3 reps

Time Cap : 10 Mins
Scoring: Not Scored

B. "BANGERS & MASH"

7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

Row 500/400 meter

5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

Row 500/400 meter

3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30"/24")

* Bike 1000/800 meter
* Run 400 meter

Time Cap : 20 MinsScoring: Not Scored

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May 25, 2023 – CrossFit for Health

A. WOD

4 Rounds For Time:
15/12 Cal Row
12 Toes to Bar
9 Dumbbell Push Press
9/9 Front Rack Lunge *same DB

Dumbbells: (50's/35's)

*12/9 Cal Bike or 200m RunScoring: Not Scored

B. After WOD

For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Glute Bridge Hold
:40 Seconds Tempo Back Squat*

Rest 1-2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds UpScoring: Not Scored

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