Friday 6.10.2016

*The first meeting for our 21-Day Primal Challenge is this Saturday, June 11th, at 9:30am.  The Challenge starts on Monday, so let us know via email (adam@fullrangecrossfit.com) if you would like more info!

"FITNESS" & "PERFORMANCE"

A. Five sets of:Push Press w/ Pause in Dip (11X1 tempo) x 5 repsRest 2-3 minutes*Focus on staying upright and keeping weight back on the dip.  Pause for 1 second in the bottom of your dip, then explode up and press.B. Three sets of:Dual Kettlebell or Dumbbell Overhead Carry x 100 feetRest 45-60 secondsAlternating Lateral Lunges x 12-16 repsRest 45-60 secondsC. In teams of two, complete as many rounds as possible in 7 minutes of:Partner 1: 100 ft Farmer's Walk (heavy)Partner 2: Heavy Medball or Sandbag Hold at Chest (Zercher Hold)*Partners will alternate back and forth for 7 minutes, completing as many Farmer's Walks as possible in that span. Men should use 40-60 lbs for the slam ball or sand bag; Women: 30-40 lb.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1 Minute Run1 Minute Row1 Minute Ski1 Minute Restx 10 sets