Persist Day 2 Week 1

Crossfit Charlottesville – CrossFit

Warm-up (No Measure)

2 Sets

6-8 Half Kneeling Bottom Up Press

rest :20

12 Lateral Band Walks

rest 20sec

12 Scapular Push Ups on Elbows

rest 20sec




A1: Kettlebell Bench Press (3×6-8 (30X1))

Rest :60 then A2


A2: Dual KB Gorilla Row (3×6-8(2111))

Rest :60 then back to A1
Sub with Dual Bent Over KB row if mobility doesn’t allow proper positioning.


B: Metcon (5 Rounds for time)

Every 3:00 X 5 Sets

12 Alternating Dumbbell Snatch @50/35lbs

8-12 Toes to Bar or Hanging Knee Raise

150/125m Row

C1: Optional add on work (Max Reps in :60)

Supinated Grip Body Row @2020

rest :60 then C2


C2: Optional Add on work (Accumulate :60sec with as few breaks as possible. )

Ring or Parallette Plank

Accumulate :60 in as few attempts as possible.

rest 60sec then C1


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