7-12-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

30 Jumping Jacks

-then-

w/ empty barbell

10 Shoulder Press

10 Bent Over Row

10 Lateral Jumps over bar

10 Bent Over Row

10 Push Press

10 Lateral Burpees over bar

-then-

Barbell curls

3×10

Mobility

Banded shoulder complex stretch

Gymnastic Strength

15 Min EMOM

Minute 1: 5 Strict Pull-ups

Minute 2: 10 Close Grip Push-ups

Minute 3: 20 Pallof Press

Metcon

Metcon (Time)

5 RFT

12 Lateral Burpees over the Bar

12 Push Press 115/75

Rest 90s.
18 Min Time Cap

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