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
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