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Stay Strong CrossFit – CrossFit

Warm-up

500m Row

Mobility :

3 RD’s

6 Push Up Inch Worms

6 Banded Sampson Lunges ea. Leg

30sec Front Rack Distraction ea. Arm

Movement Prep:

3 RD’s

8 Ring Rows

10 Air Squats

8 HR Push Ups

10 Box Step Ups

WOD

Metcon (AMRAP – Reps)

17 Min AMRAP

50 Calorie Row

50 Wall Ball

50 Shoulder-to-Overhead

50 Box Jumps

Scaled: (10#/20# to 9ft target, 65#/95#, 20″/24″ Box)

RX: ( 14/20# Medball, 85#/115#, 20″/24″ Box)

Masters 55+: (10/20# Medball to 9ft target, 65#/95#, 20″/24″ Box)

Weightlifting

Box SQ (5 x 3 Reps )

Aim to complete @ 75-85% of 1 RM