Pull Push

26.2 CrossFit – CrossFit

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin


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 (Build to a heavy 5)

10 Mins to build to a heavy 5 plan on 3 sets of 5


Metcon (Time)

4 rounds for time of:

Row, 500 m

15 Bench Press, 135/95 lbs

Aerobic Literacy

Stop and Stare (AT) (Distance)

6X3 Min with 45 sec rest between reps

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