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Mainsite Couplet

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Elevate Fitness and Performance – CrossFit

Warm-up

6 Mins:

30 Single Skips

14 Alt Return Lunges

4 Inchworms

Dynamic Warm-Up/CNS Prep

3 Sets:

:30 PUPP

10 Alt Groiners

5 KB Sots Press per arm

10 PVC Push Press

10 PVC PT

Practice

PVC Push Jerk

Workout Ramp Up

2 Sets

10 Situps

7 Alt DB Single Arm Push Jerks

Metcon (AMRAP – Rounds and Reps)

15 MIn AMRAP:

21 Situps (hips must pass shoulders in upright sitting position)

14 DB Single Arm Push Jerks (alt hands each rep) @50/35#

Cool Down

ROM:

30 Wall Push Throughs

30 Light Cuban Presses

:90 Samson Stretch per side

Extra Work:

4×8 KB Bottoms Up Press

50 Banded Good Mornings

5 Min Banded March