WOD

Wednesday 3-13-19

CrossFit Reaction – CrossFit

Warm-up

Shoulder Warm-Up (No Measure)

I. 2-3 minutes mobility

II. 2 sets:

– 10 Wall angels

– 5 scap push ups

– 5 scap pull ups

III. 2 Sets:

– 5 Hollow Body swings

– 20s Double KB Squat Hold

– 10 KB Deadlift

Strength

A1: Push Press (5-5-5-5-5)

Build to a 5 Rep Max

A2: Weighted Pull-ups (1-1-1-1-1)

Build to heavy single.

If you cannot perform a strict pull-up use the lease amount of band tension possible.

Rest 20 secs between A1 and A2.

Rest 2 minutes between sets.

Conditioning

B.: Metcon (5 Rounds for weight)

5 Sets

10 Deadlifts

10 Bar facing Burpee

12/10 Kcal Bike

Rest 2 Minutes

Increase weight each round.

Open Rx

Male:185/205/225/245/275

Female: 125/145/165/185/205

Recovery

Metcon (No Measure)

2 mile easy bike

Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *