CROSSFIT

Accessory

Deltoid/Rotator Cuff

Strength

Push Press 3×15

MetCon

4 Minute AMRAP of:

5 Power Cleans (75/115#)

5 Situps

1 Minute Rest

4 Minute AMRAP of:

5 S2OH (75/115#)

5 V-Ups

1 Minute Rest

4 Minute AMRAP of:

5 Front Squats (75/115#)

5 T2B

CROSSFIT

Mobility

Delts/OHS Position

Strength

OH Squat 7×2

Snatch Balance 3×5 (WW)

MetCon

For Time:

60 Ring Dips

60 Burpees

60 Pullups

60 Burpees

CROSSFIT

MetCon

A. 21-15-9 For Time of:

Burpees

KB Swings (1.5/2 Pood)

Goblet Squats (1.5/2 Pood)

B.  3 Rounds For Time of:

150m Farmer Carry (1/1.5 Pood)

3 Rounds of:

5 Pullups

10 Pushups

15 Squats

C. 5 Sets of:

50′ Sled Push (90/135#)

CROSSFIT

Strength

Deadlift 10-8-6-4-2

Good Morning 3×8 (WW)

MetCon

7 Rounds For Time of:

7 Wall Balls (W:14/9 M: 20#/10′)

7 Tuck Jumps

25′ HSW or 50′ Bear Crawl

Core/Midline

5 Sets of:

60s Weighted Plank

5/Side Up Downs (Immediately After Plank)

60s Rest

CROSSFIT

Strength

Back Squat 10-8-6-4-2

Single Leg Step Up 3×8/Leg

Gymnastics

3 Rounds NOT For Time of:

5 Deficit HSPU/Pushup

10/Side Shoulder Taps

15 T2B/HKR

20 Hollow Rocks

Baseline

400m Run For Time