CrossFit – Thu, Oct 12

Warm up – Thursday

Banded 7’s Warm Up
3 sets:
5 Roll and Reach
10 Alternating V-Ups
10-second Hand Stand Hold
10 Single Arm Dumbbell Shoulder Press (each)

Shoulder Press (- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)
Metcon – Thursday (Time)

Teams of 2
12:00 AMRAP
2000/1600m Ski (or Row) – shared between partners
Max GHD’s (or abmat sit-ups) – one athlete works at a time

-1:00 rest-

12:00 AMRAP
100 Shuttle Runs – shared between partners
Max Burpee Box Jump Overs (24/20) – one athlete works at a time

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