Wednesday – 11/27/19

CFD – CrossFit


Metcon (No Measure)

EMOM for 20min (5 Rounds)

1. 15-20 GHD Sit-ups/Abmat sit-ups with a medball

2. 6 DB Reverse lunges

3. 3 Push press from rack @70-75%

4. 15/10cal Bike
*GHD sit-ups: if you are comfortable with and normally perform this movement try 20 if not perform 15 or less. Abmat sit-ups with a medball are also a great option for less flexion in the back.

*DB reverse lunges: Use two DB’s held at your side. Perform all 6 one leg and then 6 on the other leg

*Track your push press weight below

Push Press (5×3)


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