Fortitude Fitness – CrossFit
Warm-up (No Measure)
3 Sets of the Following Complex
6 Reps Each Movement
Back Squat + Push Press
Bent Over Row
Clean and Jerk (Bar/3, 50/3, 60/2, 70/2, 75/2, 80/2, 85/2, 90/2)
Opt 1: Metcon (AMRAP – Rounds)
8 Push Press 75–95/55-65
6 DB/KB Step Ups 35/26
Opt 2: Metcon (AMRAP – Rounds and Reps)
8 DB Push Press – RT
8 DB Push Press – LT
6 Step Overs
Opt 1: Warm-up (No Measure)
Goal: Make all 15 minutes – but make it challenging.
Dig in but try to stay relaxed and focused in the first 5 rounds. The middle 5 will test you. And the last five is where you dig deep and just get the work done!
Each round should take 30-40 seconds. If you are finishing fast, increase the reps on the step overs to 8 or 10.
For Dumbbell step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height 24″ for fellas and 20″ for ladies.