Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

4 ROUNDS

10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → 10 DB OH Lunge

10 Scap Pull-ups → 10 Ring Rows → 5/5 SA Ring Row → 10 Jumping Pull-ups

10 Shoulder Taps in Plank → 10 Knee Push-ups → 10 Knee HR Push-ups → 10 Push-ups

:30 Single Unders → Big Jump Single Unders → Alt. Leg Single Unders → High Knee Single Unders

Strength

Metcon (Weight)

3 SETS

7/7 DB Snatch

7/7 DB OH Lunge

-Rest 1:30 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10-9-8-7-6-5-4-3-2-1*

Strict Pull-ups

Push-ups

*100m Run after each full Set.
Once you finish 1-1 and 100m Run that is 1 Round.