Heritage CrossFit – CrossFit

Warm Up 7/24 (No Measure)

3 Rounds

300m Run

6 Inch Worms

8 Knee to Elbow

10 PVC Good Mornings

12 Lunges with elbow to heel (6 each leg)

Strength Accessory

A1. Shoulder Press 5×5 (Climbing)

A2. Jumping Squats 5×8 65/45 Scale 45/25

Strength Accessory

B. Practice Deficit Push Ups try for 3 sets of 7. Use parallettes, or plates, or boxes for the deficit.

Metcon (Time)

5 Rounds for Time

200m Run

10 Wall Ball 20/14

10 Alternating Single Arm Dumbbell or Kettlebell Power Snatch (40/25) 5 each arm

10 Toe to Bar