CrossFit – Wed, Aug 21
Warm Up
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)
Mobilization:
Crossover Symmetry
Banded 7’s
2-3 Sets
10 Hand Release Push Ups
5 Single Arm Bench Press