CrossFit Brigade – CrossFit
DROM4 (No Measure)
Iron Crosses & Rolling V-Sit
Scorpions & Push-Ups Montage (Scaps & Plank to Elbows)
Mountain Climbers & Cherrypickers
Monster Walks, Good Mornings & Banded Shoulder Distractions
Overhead Press Warmup (No Measure)
5 Strict Press (front rack)
5 Push Press
5 Push Jerks
3 Pausing Split Jerks
3 Elbow Rotations per side (back rack)
Split Jerk (Heavy Double)
Find heavy double in 12-15 minutes.
Saved by the Bell (CFNE) (Time)
5 Rounds For Time:
21 Air Squats
10/7 Calorie Assault Bike*
9 Alternating Dumbbell Snatches (50/35)
*Bike can be subbed for the following:
Rx = 10/7 Row or 150M Run
Foam roll the quads and low back.
Banded distraction stretches for hamstrings.