Main – CrossFit
5/5 Figure 8’s
5/5 Half Kneeling Single Arm Press
With a Tabata timer:
Then 4 Rounds of Handstand Hold/Shoulder Touches/Free standing hold
A): Weighted Pull-ups (4×3 @ Medium Int.; 1×3+ @ BW or Lighter Int.; E2M)
First 4 sets, work up in intensity. Last set, go to BW, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar. BIG SET!!!
B): Shoulder Press (65%x5, 70%x4, 75%x3, 80%x2, 85%x1+; E3M )
C): Metcon (Time)
40 Air Squats
30 KB Swings 70/53#
20 Push ups
Push hard and move fast! Sprint Effort!!
Move SLOW, Think of keeping MAX Tension. The slower you can move, the better!! SQUEEZE!!
SUPINE Ring Rows – 12
Ring Supported Prone Reverse Crunch – 10
[Left Leg, Right Leg, Both Legs = 1 rep]