cycle 3 week 11 day 3

26.2 CrossFit – CrossFit

Bench Press Warm-Up (No Measure)

400m run

Then 1 round of each:

1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side

2) 3 position doorway pec stretch: 30 seconds in each position

3) Shoulder external rotation with PVC on bench: 1-2 minutes

4) Scapular Presses in Push-up position x 15-20 reps

5) Push-ups 10-15 reps

Bench Press (max)

if you were here at the total event. you have the option to max or perform 3 x 8 @ 65%

Metcon (12 Rounds for reps)

EMOM x 12

5 push-ups

10 ring rows
RX+ = weighted vest

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