Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
2 rounds of 10 reps, followed by PVC work for the shoulders, including behind the neck presses.
Push Press (3 X 4)
Death By Pulls and Pushes (AMRAP – Reps)
Every Minute on the Minute –
1 Strict Pull-up
1 Push Press @ 50% of 1 rep max
on the second minute do 2 of each, on the third do 3 of each, until failure.
Time goal (8-14 minutes).
Record Total reps
perform ring rows with no strict pull-ups, or if you have good kipping pull-ups, perform those. Use inside bars so that you can do the push press from the rack. Move quickly wasting no time.
4 Alternating Turkish Get Ups (35/20)
9 Box Jump Overs 24/20 (ok to touch top)