Maximum Impact CrossFit – CrossFit

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Warm-up

Upper/Core Warm Up/ Slam Balls (No Measure)

20 Walking lunge pause w/ pvc OHP

20 butterfly sit ups

1 minute plank

20 slam balls

20 calorie bike

Strength

1. Chart work

2. 5X10 presses at 50% of 1 RM

Shoulder Press

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Full body stretch 30 second holds.

Hips and shoulder on floor