Bruh!

26.2 CrossFit – Foundations

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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