July 11, 2017

CrossFit

Warmup:
Shoulder DROM
Scap Activation x 2
PA Clean Warmup x 2
5 Clean and Press x 3 (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level2: 4 x 3 (+ 06/22/17)

WOD:
12 EMOM
Even: Cal Assault Bike (10/7)
Odd: 5 Clean and Jerk (135/95)

BodyFit 119

4rds
20 Double Unders/Practice
10 Pushups
10 Squat Jumps

Trunk: Accumulate 40 T2B or 70 Knee Raises

For Time
3 Rounds
25 Wall Balls
10 DB C&J (50/35)
*4 min Rest
5min AMRAP
Burpee BJ Over
*4 min Rest
For Time
30 Cal AB
60 DU
800 m Run
60 DU
30 Cal AB