Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds:
50 DU
5 Pull Ups
10 Push Ups
15 Squats
:10 Dead Bug

Metcon

With a running clock…

0:00: Metcon (Time)

in a 10:00 window
1-mile-ish run
Max rep DU

20:00: Metcon (Time)

For Time:
9-7-5
Power Clean @ 185/125 – 60%
Box Jump 30/24″

30:00: Metcon (Time)

For Time:
100 KB swings 53/35#

Skill

Shoulder Complex:
2-3×15 on all;
* Behind the neck shoulder press
* Powell Raise
* Prone lower trap raise
* Ext. Rot.
(Try to add some weight to these)
—————————————————
3 Rounds:
20 Reverse Hyper
20 GHD sit up

Zone 1

20-30:00
Z1 Row or Airdyne