7-26-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

3 Rounds of 20 work/10 rest:

-SU

-Light DB Push Press

-DB Hammer Curls (same DBs)

-DU

-then-

x2

5 YTW

10 Push-ups

20 Pushdowns

Mobility

Banded Shoulder Complex

Weightlifting Strength

Bench Press (5-5-5-5-5)

-Speed Close Grip Bench Press

-55% of 1RM

-New set every 60s.

Metcon

Metcon (Time)

FT

50 WB 20/14

25 S20H 135/95

50 Box Jumps Overs 24/20

25 WB 20/14

50 T2B

25 Ring Dips

50 WB 20/14
25 Min Time Cap

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