July 25, 2017

CrossFit

Warmup:
Shoulder DROM/Scap Mobility
3rds
:20 HS Hold
10/10 Single Arm KB Press

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Straight)

WOD:
“I Got Five On It”
20-15-10-5
HSPU
5/5-10/10-15/15-20/20
DB Snatch

BodyFit: 123

Trunk:
3rds
10/10 MB2Toes
10/10 Russian Twists

WOD:
6rds
:30 on / :90 off – Max Cal Bike
:30 on / :60 off – Max KBS – American
:30 on / :30 off – Max Burpees
*Perform 6rds of each movement before moving on
*Score is total reps of each movement