CrossFit OC3 – CrossFit
Open Gym Warm-up (Checkmark)
5 minutes for quality
15/12 cal bike
10/10 Cossack Squat
6/6 dumbbell overhead squat (light)
4 inch worms
*Don’t rush the warm-up. Execute each movement with a focus on quality
Push Press (5 x 5 @ 70% or 6-7 RPE
*Rest 2:00 between sets
*RPE 7: could do 3 more repetitions)
Metcon (AMRAP – Rounds and Reps)
Performance
800m Run
50 Wall Balls (20/14)
25 Toes to bar
400m Run
35 Wall Balls
20 TTB
200m Run
20 Wall Balls
15 TTB
Scaled
600m Run
40 Wall Balls (lighter ball)
20 toes to rig
400m Run
30 Wall Balls
15 toes to rig
200m Run
20 Wall Balls
10 toes to rig
Optional Post Class Recovery (Checkmark)
Lightly ride bike for 3-5 minutes
then
1:00 on each side
Medial Trap Smash
Place ball between your spine and shoulder blade
Wide arm flexion/extension movements
Specific Lower Back Roll
Place roller on your lumbar region
Keep feet flat on the ground with torso turned to one side
Maintain a rhythmic rate of 50 movements per minute
Quad Roll
Glute Roll
Hamstring Roll
