DB12

26.2 CrossFit – CrossFit

**“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci**

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 (Set of 8)

Try to grip the bar closer to the wrist than the fingertips. Holding the weight near the base of the palm gives you better leverage to push up on the bar, as it rests directly over the wrists and the elbows.

Metcon

DB12 (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders

15 Double Dumbbell Deadlifts (50’s/35’s)

25 Double Unders

15 AbMat Sit-ups

Extra Credit

100m Row (Time)

100m Row
3 rounds with 1 minute rest between efforts