Main – CrossFit
Warm-up
10 mins
(No Measure)
30 sec Double KB OH Static Hold
30 DU
10 Banded Good Mornings
Movement Prep
8 mins
(No Measure)
Banded Shoulder
Front Rack
Weightlifting
20 mins
Push Press
5 mins to work up to 50-60% 1RM
5 Push Press Every 2 min OTM for 7 sets
*Performance – take from ground
Push Press (7×5 every 2 mins @ 50-60% 1RM)
Metcon
Metcon (15 Rounds for reps)
15 min EMOM
45 sec Row for Cal
10 Box Jumps (Rx+ 30/24)(24/20)
45 sec Power Cleans @ 60% 1RM