Warm up

1 min of couch stretch per leg

then:

2 rounds of:

4 single arm devil presses

4 PVC sotts presses

4 single arm DB hang clean and jerks

Grip and overhead strength

4 rounds to build up to a heavy set:

2 Turkish getups per side

40 ft. per arm single DB overhead lunges

8 Barbell shoulder presses

Time cap: 18 min

Compare to Monday of Week 3 (1/24) for the shoulder press

Aerobic capacity

Crossfit benchmark – “The Ghost”

6 rounds for max reps, 1 min per station

Row calories

Burpees

Double unders

Rest

Note: the clock does not reset, rotate immediately to the next station

EVF360

Part A

4 rounds to build up to a heavy set:

2 Turkish getups per side

40 ft. per arm single DB overhead lunges

8 double DB Z-presses

Time cap: 18 min

Part B

6 rounds for max reps, 1 min per station

Row calories

Burpees

Double unders

Rest

Note: the clock does not reset, rotate immediately to the next station