CrossFit – Thu, Sep 26

Warm Up

Mobilization

Crossover Symmetry

Banded 7’s

Hip Halo

Barbell Prep

Burgener Warm Up (Power Clean)

Warm Up

2 Set

5 Hand Release Pushups

5 Tempo Barbell Bench press (Empty) 3:1:2:1

Bench Press (5 Sets x 5 Reps
75% 1RM )

Build if feels good, or stay at 75% for all 5 sets

Metcon Warm Up

1:00 Cardio (Easy)

5 Air Squats

5 Empty Barbell Power Cleans

Go Vols (Time)

Partner: Split and Partition However

120 Power Cleans

240 Push-Ups

360 Air Squats

Time Cap 25 MInutes

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