Perdido Bay CrossFit – Competitors Training
Competitors Program Warm-up 2 (No Measure)
2 Sets Max Effort:
Pistols, Handwalking, T2B, Pull-ups, HSPU
Part A
Overhead Squat (5 x 5 increase weight)
Part B
Metcon (No Measure)
Rope Climbs
5 rope climbs in a row
4 rope climbs in a row
3 rope climbs in a row
During the course of your training session get in the prescribed climbs.
Record in note box if you were able to get all done
Part C
Metcon (Weight)
3 Rounds for time of:
20 Thrusters, 135/115/95/85/75/65
1 minute between rounds
Choose your weight but go unbroken at least on the first set
Part D
Metcon (Weight)
Bicep and tricep work
4 x 8 bicep curls
4 x 10 tri extensions