Back Alley CrossFit – Fitness

Today we’re doing some presses for strength, then a 10 min am rap to finish out the day. The presses should be heavy. During the metcon, don’t go out too fast. 10 Min is a long time, so find a constant pace and keep that going the whole time.

Seated DB Press

Sit on ground, legs extended out in front of you, start with DB at shoulders & palms facing each other.
Seated DB Press


Metcon (AMRAP – Rounds and Reps)

10 min amrap

200m run

15 push ups

15 air squats

15 ring rows