Wednesday

Main – CrossFit

View Public Whiteboard

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

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