CrossFit Pinnacle Ocala – CrossFit
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Squat Clean (5 x 3 @ 80%)
*does not have to be touch and go
* all sets are at 80%
3 power cleans 115/85
3 hang squat cleans
50′ handstand walk
20 abmat sit ups
*scale 50′ HSW to 3 wallwalks
Metcon (No Measure)
4 Rounds not for time
5 banded DLs
8 single arm DB Row (8L/8R)
8 bulgarian split squats (8L/8R)
*Deadlifts should be heavy but perfect, focus on maintaining perfect form and speed throughout the lift. Start at roughly 60% of 1RM DL + green band.
* Rows, maintain a neutral spine. Speed on the way up, controlled descent.
* Split squats keep an upright chest, try and touch the rear knee to the ground. Tight core!