CROSSFIT

Accessory

Rotator Cuff 3×8

Banded Rotator/Scapula Series

Shoulder Mobility

Skill

Handstand

-Kick Ups

-Wall Walks

-HSPU

-Shoulder Taps

-Handstand Walk

Baseline

1000m Row For Time

CROSSFIT

MetCon # 1

3 Rounds For Time of:

50 Double Unders

50 Situps

MetCon #2

CrossFit Games Open 12.3

CROSSFIT

Strength

Push Press 10-8-6-4-2

Lateral Raises 2×8

MetCon

5 Rounds For Time of:

5 Power Cleans (105/155#)

5 Box Over Burpees (20/24″)

CROSSFIT

Mobility

Quads

Strength

Back Squat 4-4-4-4

MetCon

Drop Ladder 10-1 For Time of:

HSPU

Pushups

CASHOUT: 50 Pullups

CROSSFIT

Lift

3 Position Snatch 5 @ 70%

MetCon

21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

OH Squats (55/75#)

 Bar Facing Burpees

CROSSFIT LIFT

Deficit Deadlift 5×5

Deadlift 5×5

Good Mornings 3×10

Single Leg RDL 3×8

Hip Mobility

IT Band Roll