CrossFit 051319

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

20 Cal Row, Bike, or Ski

20s Wall Facing HS Hold

12 Spider Lunges

5 Single Arm DB Shoulder Press ea. Arm

20s Banded OH Distraction

Weightlifting

In 16 Minutes build and complete 3 TOUGH sets of 5 Push Press. Perform each rep with a 1 sec pause in the front rack position. Reps should not be touch and go.

Rest 2 minutes between working sets.

Push Press (3 x 5 Reps )

WOD

Metcon (Time)

3 RD’s:

35 DU’s

8 SA DB Thruster (50/35#) (4 ea. Arm)

120′ HS Walk (40′ lengths)

3 RD’s:

35 DU’s

8 SA DB Thruster (50/35#) (4 ea. Arm)

*17 Min Time Cap

L1: 50 Single Unders, 35/20# SA DB Thruster, 9 Wall Walks

Rx: As Written

Rx+: 12 DB Thrusters (50/35#)(6ea. Arm), 160′ HS Walk