Posted: January 10, 2016 in Uncategorized

26 2 CrossFit – LBN

Skill of Shoulder Press (No Measure)

Coach explains the movement, athletes complete 20 perfect reps of the shoulder press using a PVC pipe

Metcon (Time)

Warm Up

i. Run 800

ii. 15 second intervals for 4 rounds

1. Lunge Steps in place alternating Right/Left

2. Push Ups

3. Sit Ups

4. Air Squats


Jumping Jack Flash

Five 3 Minute Rounds of:


Jumping Jacks

Jump Squats

Rest 1 minute

**If a 21-15-9 round is not completed in under 3 min, drop to 15-



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