Battleground, Norwalk – Level 1
You will do the Metcon First and then the Strength today.
Metcon (4 Rounds for calories)
4×2:00 Max Calorie intervals on the Rower/Airdyne(remain seated).
Indicate in notes which one you did. Recover in between each round.
Strength Bias athletes will only do 2 rounds above.
Clean and Jerk (5×3 at 70% Floor, High Hang, Hang)
weighted hip raise (4×8-10)
Performed like a hip hike but with the shoulders on a bench and weight sitting on your hips
CrossFit Strength Bias WORK
Only do 2 max efforts on the Rower or airdyne and then do these presses. Finish up with the clean and jerk work.