7-19-2017

Whole Strength CrossFit – CrossFit

Warm-up

x3

20 DU

10 Squats

5 Hollow Rocks

Pushup Complex

10 Narrow

10 Medium

10 Wide

Mobility

*YTW 3×5

*Banded Shoulder Complex Stretch

Weightlifting Strength

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

*Speed Close Grip Bench Press

*50% of 1RM

*Rest 60s

One Arm Row (10-10-10)

Bent Over One Arm Row
HAP

Metcon

Metcon (Time)

Every 5:00 x 3 Sets

50 DU

50 WB 20/14
RX+: Unbroken sets

Score is slowest split time