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Let’s swing let’s push

By March 17, 2020 No Comments

Lion’s Head CrossFit – CrossFit

Warm-up

(2 x 10 each) – PVC pass through, PVC ATW, OHS PVC, PVC Snatch Balance 1/4 depth.

10 arm circles forward, 10 arm circles reverse, rig shoulder stretch each side, band stretches from rig.

1 set down and back of : Bear Crawls, high knees, butt kicks.

Strength

Rig Racked

Complete 6 sets of:

1 Push Press + 1 Push Jerk

Last set should be HEAVY = 90% of your Max strict press

Metcon (Time)

21-15-9-3
DB Push Ups

DB S2OH

Calories Assault Bike

Accessory Work

Seated Arnold Press

1 x 5

1 x 7

1 x 9

1 x 11

then:

1 x 25 or until failure

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