Beaverton Strength and Conditioning – CrossFit
Warm-up
A: MB Power Drops (4×3)
MB Power Drops:
W/ partner using box,
explode MB as high/fast as possible
Reps count when ball reaches partners chest height. Be explosive!
B: Bench Press ( Bench Press 5×3 )
Build over each set
C: Metcon (5 Rounds for reps)
5 Rounds, 1min per station of:
Wall Ball 20/14
Sumo DL High Pull 75/55
Box jump 20″
Push Press
Bike for Cals
Rest 1min