Highs & Lows


Highs & Lows

Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Pull-ups (take 10 min to establish max unbroken)

Metcon (AMRAP – Reps)

4 RDS:

2 min rope climbs

2 min hand release burpees

*rest 2 min*

Metcon (AMRAP – Rounds and Reps)



Five sets of:

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)

Rest 60 seconds

Alternating Pistols x 12-16 reps

(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds


Complete as many rounds and reps as possible in 12 minutes of:

5 Handstand Push-Ups or Seated DB Press

10 Toes to Bar

15 Ring Dips or Push-Ups

30 Double-Unders or Lateral Jumps Over Parallette