Rubicon CrossFit – CrossFit
15 – 12 – 9 NFT:
– Leg Swings(each side)
– Air Squats
2 minutes per side:
– Calf Stretches
– Elevated foot Hamstring Stretch
Points of Performance:
10 minutes to work on or to find your PR for DU’s.
Every 2 minutes on the minute, 20 minutes:
Pressing Complex(ascending each set):
1 – Shoulder Press
3 – Push Press
5 – Push Jerk
Athletes should start light as they ascend every 2 minute set up to a moderately heavy complex on the final. Athletes should try not to jump to quick and build up slowly, you have 10 sets to work. This workout is designed for the barbell to be taken from the rack.