WOD

Monday 1-7-19

CrossFit Reaction – CrossFit

Warm-up

Shoulder Warm-Up (No Measure)

I. 2-3 minutes general aerobic warm up

II. 2 sets:

– 10 Wall angels

– 10 perfect air squats

– 5 scap push ups

– 5 scap pull ups

III. 2 Sets:

– 2 Strict + 3 Kipping Pull Ups

– 10 Tricep Banded Push Downs

Strength

This should take more than 10 minutes, but less than 20 minutes

A1: Push Press (8-8-8-8-8)

Last 3 sets all at same weight.

Week 1 of 4

A2: Ring Rows (8-8-8-8-8)

REST 20 SECS BETWEEN A1 AND A2

REST 2 MINUTE BETWEEN SETS

Testing

B: Row/WB/Burpee Tester (AMRAP – Reps)

In 8 Minutes:

Row 1K/750M

50 Wall Balls (20/14) (rx+30/16)

Max Burpees in remaining time
RE-TEST IN 4 WEEKS

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