January 9, 2020

CrossFit

Warm Up:
Shoulder Prep – coaches choice
3rds – 10:00 cap
10m/each forward/reverse Quadruped Crawl
5 Sit Squats
5 Glute Bridge DB Bench Press (Build)
5 DB Prone on Bench Row (Build)

Strength:
15min Clock
4 x 8 DB Bench
4 x 8 Barbell Bent Over Row

WOD:
Total Work:
2,000m Row
50 Pushups
50 Squats
50 Situps
50 Mt. Climbers (R+L=1)
*Work is split however you like*

Barbell

Horizontal Pulls 5×12
Snatch Grip Deadlift 5×5 (build)
Superset 4x:
a) 10 Iso front/side raise
b) MR Banded pull-aparts
4) Medball to Wall Series, :20 dead hang in between