CrossFit – Wed, May 24

Warm-up
Up the Chimney

2 Sets
1:00 Row OR Ski (moderate)
10 Hanging Scap Retractions
5 Sit to Stand Rope Climb
10 Single Arm Dumbbell High Pull (each side, moderate)
15 Banded Good Mornings
-Then-
Warm Up to Power Clean weight.

1 Set: (at workout pace)
1 Rope Climb
1 Power Cleans (at workout weight)

Up on the Roof Top

For Time:
5-4-3-2-1
*Rope Climbs
1-2-3-4-5
Power Cleans (225/155)
*Every set starts with one Legless Rope Climb.

Pump
Pump You Up (Weight)

4 Sets
10 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7
10 Seated Alternating DB Hammer Curl @RPE 7
-rest 1-2 minutes b/t sets-

4 Sets
12 Seated Straight Bar Row @RPE 7
10 Barbell Skull Crushers @RPE 7
-rest 1-2 minutes b/t sets-

Post Workout Mobility

2 minute Alternating Wrist Stretch

Menu