Nov. 30. 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – AMRAP 6:00

:20 Parallel GHD Hold

Run 100m

:20 Sandbag Bear Hug

Run 100m

Then

Floss shoulders*

Perform 10 Strict press with an

empty bar with floss on each

side.

2. Lift – For Weight

Every 2 Minutes For 12 Minutes

5 Tempo Loading Front Squats

5 Second Eccentric (Lowering)

1 Second Pause

Fast Concentric (Lifting)

3. Conditioning – For Time

Run 600m

15 Pull ups

20 Push Jerk 115/75lbs

15 Pull ups

20 Push Jerk 115/75lbs

15 Pull ups

Run 600m

Target Time: 10-14 minutes

4. Bitch Work – For Reps

Every 5 Minutes for 20 Minutes

:30 Max Calorie on AAB

Rest remainder

*The following is optional:

5. Optional Accessories –

V-Up’s

3×10

Pistols

3×10

Push Ups

3×10

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