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 (3×3 @ a 5rm Int.; 1×3+ @ BW or Lighter Int.; E2M)

First 3 sets, choose a weight or bands that would be a 5rm. Last set, go to BW or a little more band, 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 (60/70/80%x3+; E2M )

Metcon

C): Metcon (Time)

EMOM x 20:00

odd – 5 Push Press 95/65#

even – 5 C2B

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]