03302020

Made2Live CrossFit – At Home Programming (live online coaching)

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Warm-up

Metcon (No Measure)

2 Rounds:

1:00 Push Up Plank

20 Push Up Planks Taps

20 Mountain Climbers

Strength

Metcon (Weight)

Complete the following complex 5 times:

3 Strict Presses

5 Push Presses

7 Push Jerks

-Rest 1:00-
If you have the equipment to do warm up sets, treat the first 2 rounds as warm up.

If you have only one dumbbell or kettlebell complete the complex 5 times PER side (10 total times).

Challenge yourself!!

Metcon

Metcon (AMRAP – Reps)

AMRAP 8:

3-6-9-12…

HSPU

Cleans (Moderate would be 185/125# barbell)
Scales:

HSPU = Hand Release Push Ups

Cleans with one dumbbell or kettlebell = Add one rep to any odd round and alternate.

Recovery

Metcon (No Measure)

1:00 Pec Smash /side

1:00 Anterior Delt Smash /side

1:00 Tricep Smash /side

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