Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

2 Ring Rows

4 Push Ups

6 Alt. Lunges w/ Twist

8 Step Ups

From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows

MIN 2 – 5 DB Push-ups or Hand Release Push-ups

MIN 3 – 5 DB Tempo Goblet Squat (22X2)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Strict Pull-ups

5 DB Deficit Push-ups

7 Box Jumps (20)*

*20″ for all athletes

(Score is Rounds + Reps)