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Carlisle CrossFit – CrossFit

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Performance Care Upper Body

Warm-up (No Measure)

10 min AMRAP for quality

10 Tripod thoracic rotations/Side

10 inverted half kneeling KB presses/side

10 KB high Pulls

25 m crab walk

25 m DB OH walk/Side

Weightlifting

Strict Press (5-5-5-5-5)

40-50% of 1 RM same weight all sets

Overhead Hold (Weight)

Accumulate 2 min in OH Barbell Hold
If held for a minute or longer unbroken, add 5-10# from last time. If held for less than a minute, stay with the same weight and go for 1 minute unbroken.

Metcon

Metcon (AMRAP – Rounds)

LVL 3

15 min EMOM

M1: 250 m Row

M2: 10 Burpees over the Erg (2 feet take off/landing)

M3: 8 S2OH (95/65)

M4: Rest

LVL 2

15 min EMOM

M1: 250 m Row

M2: 10 Burpees over the Erg (2 feet take off/landing)

M3: 8 S2OH (85/55)

M4: Rest

LVL 1

15 min EMOM

M1: 200 m Row

M2: 8 Burpees over the Erg (stepping)

M3: 6 S2OH (75/45)

M4: Rest
Score is rounds completed successfully within the minute