WOD

Monday 11-12-18

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

– 5 Tricep Banded Push Downs

Strength

A: Shoulder Press (5-5-5)

Set 1 @ 65%

Set 2 @ 70%

Set 3 @ 75%

*de-load week

Warm-up

Movement prep

Metcon (No Measure)

Every 2:00 for 6:00

Row 30s @ 75%

7 KBS

7 Burpee

Conditioning

Buckle in!

B: Metcon (Time)

250m Row

10 KBS (55/35)

15 Burpees

10 KBS

250m Row

Rest 5 Minutes

*Go hard!

Rx+=(70/55)

Metcon (Time)

250m Row

10 KBS (55/35)

15 Burpees

10 KBS

250m Row

Rest 5 Minutes

*Go hard!

Rx+=(70/55)

Recovery

Metcon (No Measure)

5 Minute cool-down, then

3 sets NOT for time:

20 Hollow Body Rocks

20 Shoulder Taps

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