IC CrossFit – CrossFit

CrossFit Warmup (No Measure)

One 200 meter run

3 Rounds, 6 – 10 reps of each exercise

OH Squats ( Bar only)


Sit ups

Pull ups

Good Mornings

Samsons Stretch

A: Bear Complex (7 sets increase Wt. each set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
All 5 Equals 1 sequence or rep. Its a touch and go. If the Bar rest on the floor the sequence doesnt count. Complete 5 reps or sequence for 1 set

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