CrossFit Portsmouth – Competitors Program
See the blog for a secret message…
Warm-up
KB focus (No Measure)
3 rounds with light KB’s:
Farmer carry – down & back length of gym
Waiter carry – down & back length of gym (switch arms 1/2 way)
10 Russian KBS
10 goblet squats
5 Inchworms with down & up dogs
Mobility
:30 x 3 WB shoulder stretch
10 sitting shoulder wall slides
10 squat therapies
Strength
Overhead Squat (work up to a 3RM)
Refer to 12/11
WOD
OH Tester (Time)
“OH Tester”
5 rounds
12 OHS (95/65#)
8 OtB burpees
Rest 1:30
*the rounds must be UB!
Rest 10 min
Metcon (Time)
3 rounds
21/17 cals AB
15 GHD sit-ups
9 front squat (195/125#)
Accessory work
20 TGU’s total w/medium weight
