CrossFit – Fri, May 31

Warm Up

Crossover Symmetry

Banded 7’s


2-3 Sets

10 Hand Release Push Ups

5 Single Arm Bench Press (each side)

Tempo Single Arm Incline Bench Press (Weight)

3 Sets

14 Tempo Single Arm Dumbbell Incline Bench Press (each Arm) @ 7/10 RPE

Tempo= 30×1 (3 seconds down no pause at bottom X (explode) out of the bottom position back up to the top, 1 second pause at the top before starting next rep

Metcon Warm Up

2 Sets

6 Push Press(empty bar)

4 Strict Press (empty)

2 Wall Facing Handstand Holds

:30 Row Moderate

American Soldier (Time)

3 Rounds

20 Push Press (75/55)

300m Row

-rest 2 mins-

3 Rounds

15 Strict Press (75/55)

300m Row

-rest 2 mins-

3 Rounds

10 Wall Facing Strict Handstand Push Ups

300m Row

Time Cap Each Set 9 Mins