CrossFit- July 28, 2020

 In WOD
Tuesday

Warm-up
MOBILITY
Banded Shoulder Distractions: 1 minute each side

Squat Hold: 1-2 minutes

Foam Roll Calf: 1 minute each side

ACTIVATION
3 rounds:
10 Box Steps
50ft Single Arm OH KB Carry
10 Front Plank to Push-up Plank

Fitness & Performance – Press Complex (Weight)
In 15:00
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
Metcon (Time)
Fitness
In 15:00
15-12-9:
Push Press (95/65)
Dumbbell Box Step-Overs

Directly Into…

15-12-9:
Push Jerks (95/65)
Box Jump Overs

Metcon (Time)
Performance
In 15:00
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24"/20")

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")

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