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 (3×3 @ a 5rm Int.; 1×3+ @ BW or Lighter Int.; E2M)
First 3 sets, choose a weight or bands that would be a 5rm. Last set, go to BW or a little more band, 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 (60/70/80%x3+; E2M )
C): Metcon (Time)
EMOM x 20:00
odd – 5 Push Press 95/65#
even – 5 C2B
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]