***CrossFit New Hampshire will be sporting normal hours today, Drive Safe, Ninjas!!!***
Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Single Arm Dumbbell Strict Press
Warm-up & establish a starting weight
7 Rounds, on the 2:00 to complete the following:
1-arm Dumbbell Strict Press
x 7-6-5-4-3-2-1 reps per arm
(climb weight as able)
+
Strict Ring Row, Strict Pull-ups, or Weighted Pull-ups
x 5 reps per round
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Mainsite Masher”
5 Rounds for weight/time/quality
7 x Hang Power Cleans (155/105lbs)
1:00 x Hang From Pull-up Bar
7 x Push Jerks (155/105lbs)
1:00 x Handstand Hold
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
