Wednesday

Main – CrossFit

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Warm-up

10 mins

Warm-up (No Measure)

4 Minutes DU Practice
3 Rounds
10 Chops B/L
10 Paloff Presses
5 BU KB half kneeling presses B/L

Mobility

5 mins

PVC Shoulder IR/ER X10 (No Measure)

OH Banded Squat Hold (No Measure)

Weightlifting

20 mins

Push Press (5×7)

*Work up to a challenging but technically perfect set

Metcon

3 rounds (4.2.14) (Time)

800m Run
50 Walking Lunges

*25 min time cap

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