Main – CrossFit

Warm-up

3x

5/5 Figure 8’s

5/5 Half Kneeling Single Arm Press

With a Tabata timer:

Then 4 Rounds of Handstand Hold/Shoulder Touches/Free standing hold

Weightlifting

A): Weighted Pull-ups (4×3 @ Medium Int.; 1×3+ @ BW or Lighter Int.; E2M)

First 4 sets, work up in intensity. Last set, go to BW, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar. BIG SET!!!

B): Shoulder Press (65%x5, 70%x4, 75%x3, 80%x2, 85%x1+; E3M )

Metcon

C): Metcon (Time)

For Time:

500m Row

40 Air Squats

30 KB Swings 70/53#

20 Push ups

10 Burpees
Push hard and move fast! Sprint Effort!!

Strength Accessory

Move SLOW, Think of keeping MAX Tension. The slower you can move, the better!! SQUEEZE!!

3x

SUPINE Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]