Compare to Friday, November 11th, 2011
Remember these days! Well we’re moving, just 7 short
months later and we’ve outgrown our space. Thank you
to all the members of CrossFit Merrick for your support.
On to bigger and better things!!!
COMPLETE 5 ROUNDS, 4 MINUTES AMRAP EACH
Complete in a circuit with a weight plate –choose your plate accordingly as you will complete all work with the same load throughout.
(45/M – 35/F) Rest 1 minute in between each round.
3x BEAR CRAWL forward and back – this is the only movement performed with no weight
6x SHOULDER PRESS
6x LUNGES – each side
6x BENT OVER ROWS
6x UPRIGHT ROWS
POST ROUNDS TO COMMENTS.
Building on muscular endurance through intense, dynamic movement. USE STRICT FORM on all exercises with a manageable load. DO NOT REST FOR EACH 4 MINUTE ROUND.
Complete above program in a circuit method. Set your clock on 4 minutes -you will execute as many rounds as possible in the 4 minutes. Rest 1 minute, then begin again. Repeat this 5 times.