26.2 CrossFit – Foundations
Warm-up
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
Weightlifting
Bench Press (15 Min to build a heavy 3)
Metcon
Bruh! (Time)
5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs
Pick a weight you could do 10 reps with