CrossFit Southpaw – CrossFit
FRIENDSGIVING is this FRIDAY starting at 5:30pm! Come anytime and hop in a fun partner workout and enjoy some food! Feel free to bring your favorite dish to share – and invite any family or friends who would like to come along! The format will be similar to Friday Night Lights so come when you can and don’t feel obligated to workout or eat – it is a fun opportunity for us to get together at a community and celebrate the holidays!
Warm-up
Warm-up (No Measure)
3 SETS
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers
Into…
2:00 Lacrosse Ball on Lats (1:00/side)
2:00 Banded Shoulder Distraction from Rig (1:00/side)
:20 Elbow Punches with Barbell
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press
Workout
Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.