Floor Press



Increase weight ea set

This piece in the cycle is all about muscular endurance, but make sure you increase weight each set.




Burpee Box Jump Overs (24/20)


Good time to practice some body weight moves.  Work on the efficiency piece = don’t get sloppy and try to muscle through the movements.  Feel the control of each and every muscle involved in the movements.


Scaling Options:

T2B -> Hanging Knee Raise


Box height -> as needed


HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit


Cool Down:

Banded Bully Stretch – 2 min per side


Cobra pose – 2 min

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