Main – CrossFit

Warm-up

5 Rds:
10 Ring/ Bar Row
10 Wall Ball
20 DU

Weightlifting

A): Weighted Chin Ups (5 EMOM x 3:00 @ BW)

Metcon

CP-Battery

Metcon (Weight)

EMOM x 30:00
Dead Lift + Power Clean + Front Squat + Push Jerk
@155/105#
Movement Quality is Priority

Skill

Shoulder Complex:
2-3×15 on all;
*Behind the neck shoulder press
*Powell Raise
* Prone lower trap raise
*Ext. Rot.
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Burn Out:
DB Shoulder Press Pyramid
4 steps, 1:00 at each weight

Zone 1

20-30:00
Zone 1
Row or Airdyne