Friday 6/27/2014 CrossFit Workout of the day
Warm up
400 meter run
Shoulder traction w bands
Ball and tspine stretch
3 sets
10 Pass Thru’s w a lung
10 Dislocates
10 Burpees
Strength/Skill
Strict press
5-4-3-3-3
Build to a 3 RM
Training
5 Rounds
30 secs on
30 secs off
Push press (95/65)
Box Jumps (24/20)
Scale options
Scale weight on bar
Scale a barbell w KB’s
Scale height on box
Step up
2014 06 26
I’ll get this party started. 125# 3RM on strict Press. Got 1 rep at 130#
Not sure how to score the Metcon, I did it at 85# and my lowest round was 10 push press and 6 step-ups. I liked this WOD. It was short and sweet and left me sweating! Good job 5:30!