Orange Coast CrossFit – Competitor Program

A.1: Warm-up (No Measure)

10 Min Clock [accessory work]

3 Sets:

1 Min Chinese Plank Hold with plate (45/25)

10 Hanging Windshield Wipers

8 alt Single Leg Box Jump (24″/20″)

[jump off of one leg and land with two feet]

A: Bench Press (5-5-5-5-5 [increasing])

* 12 GHD Sit-Ups between each set holding a [15lb/10lb] plate

B: Metcon (Time)

25 Min Clock…

3 Mile Run

in remaining time complete as many rounds as possible of….

12 Cal Row

6 Back Squats @ Body Weight

* Note how many rounds and reps were completed