Main – CrossFit

Warm-up

3x

3/3/3 Arm Circles [little plates, big plates, HUGE plates]

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

First 3 sets, choose a weight or bands that would be a 3rm. (In other words, just a little heavier than last week. 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 (70%x3, 80%x2, 90%x1+; E2M)

Metcon

C): Metcon (Weight)

OTM x 20:00

odd – 5 Push Press 115/75#

5 Push Ups

even – 5 Box Jump 24/20#

5 T2B

Strength Accessory

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

3x

SUPINE Ring Rows – 15

Ring Supported Prone Reverse Crunch – 10

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