CrossFit – Wed, Aug 21

Warm Up

Mobilization:

Crossover Symmetry

Banded 7’s

2-3 Sets

10 Hand Release Push Ups

5 Single Arm Bench Press

Bench Press (1x 10)

Every Minute on the minute starting at 60-65% building to a heavy single

Metcon Warm Up

1 Set

1:00 Bike

10 Banded Good Mornings

:30 Straight Arm Plank

1:00 Ski

10 Knee to Elbow

:20 Handstand Hold or :10 Freestand Hold

-then-

1 Set at Pace

2 Sandbag Cleans

10 ft Sandbag Bearhug Carry

5 Cal Echo Bike

200m Ski or Row

10ft Handstand Hold

Lewis Hamilton (Time)

2 Rounds

10 Sandbag Cleans (100/70)

100ft Sandbag Bearhug Carry (100/70)

-rest 90 seconds-

2 Rounds

30m Echo Bike

500m Ski or Row

-rest 90 Seconds-

2 Rounds

25 Toes to Bat

50 Ft Handstand Walk

Time Cap 22 Minutes (includes rest)

*(Try to Ski if you have been avoiding it)

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