CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm Up
Metcon
Metcon (AMRAP – Rounds and Reps)
“Partner Chelsea”
30min AMRAP
*Alternate Rounds w/ Partner
5 Pull Ups
10 Push Ups
15 Air Squats
Coach Led Warm Up
“Partner Chelsea”
30min AMRAP
*Alternate Rounds w/ Partner
5 Pull Ups
10 Push Ups
15 Air Squats
3 Rounds
10 Med Ball Front Squats
3 Push Ups
10 Lunges
3 Strict Pull Ups
Stepping Forward
20 Ring Dips
10 Burpee Box Step Ups
20 Handstand Push Ups
10 Burpee Box Step Ups
20 Pull Ups
10 Burpee Box Step Ups
20 Ball Slams (30/20)
10 Burpee Box Step Ups
*AND BACK UP
**20min CAP
400m Run
Then..
4 Rounds
10 Med Ball Squats
10 DB Strict Press
NO RUNNING
EMOM-18
1st- 5 Barbell Push Press (95/65)
2nd- 10 Toes to Bar
3rd- 15 Box Jumps (24/20)
Coach Led Warm Up
Chipper
*Go down the list then…Go back up
**One person working at a time
***Split reps with partner
100 Abmat Sit Ups
90 Front Rack Lunges (95/65)
80 Push Ups
70 Deadlifts (95/65)
60 Box Jumps
50 Hang Cleans (95/65)
40 Ring Dips
30 Push Press (95/65)
20 Burpees
10 Hang Snatches (95/65)
2 Rounds
10 Barbell High Pulls
8 Barbell Power Cleans
6 Front Squats
4 Strict Press
21-15-9
Thrusters, 95# / 65#
Pull-ups
3 Rounds
Down and Back Tin Mans
Down and Back Lunges
Down and Back Inch Worm w/ Push Up
30 Jump Ropes
20 min AMRAP:
2000m row
100 burpees, no jump
AMRAP double-unders in remaining time
15mins of stretching
3 Rounds
10 Barbell Bench Press
10 Rig Squats
10 Sit Ups
100m Row
For Time
500m Row/400m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
4 Rounds
10 Bar Kips
10 GHD Back Extensions
10 Ring Kips
10 Push Ups
Complete as many rounds and reps as possible in 13mins
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push Ups