Wellness Revolution CrossFit – CrossFit

“Energy and persistence conquer all things”
–Benjamin Franklin

It’s not whether it’s possible or not – let’s take those out of our vocabulary.
It’s how hard we willing to work.
How much we are willing to sacrifice.
How far we are willing to go.

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Weightlifting

Push Press (Heavy set of 5)

–15 minutes to build to heavy set of 5

–Push presses will come from the rack in the strength piece

Metcon

Metcon (Time)

ESSENTIALS

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (75/55)
–15 MIN CAP

–Choose weight based off push press (from the floor)

–Break the easier movement more (the deadlifts)

–Limit the number of sets you have to do on the push press

–Take the first 2 rounds a little slower than you want to so you can thrive on the last 3

Metcon (Time)

FITNESS

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)
–15 MIN CAP

–Choose weight based off push press (from the floor)

–Break the easier movement more (the deadlifts)

–Limit the number of sets you have to do on the push press

–Take the first 2 rounds a little slower than you want to so you can thrive on the last 3

Metcon (Time)

PERFORMANCE

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (135/95)
–15 MIN CAP

–Choose weight based off push press (from the floor)

–Break the easier movement more (the deadlifts)

–Limit the number of sets you have to do on the push press

–Take the first 2 rounds a little slower than you want to so you can thrive on the last 3