Wild Side

26.2 CrossFit – CrossFit

We are indeed out to destroy someone’s standards.
Our own, of yesterday.

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 (5×5)

*Increase the load across each set*

Metcon

Wild Side (Time)

15 Wall Walks

*After the first minute, and at the top of every other minute, complete 4 Box Jump Overs (24/20″)*

*10:00 Time Cap*

Aerobic Literacy

Grounded (LT) (Time)

3 Sets

500M at 1 Mile PR pace

Rest 1 Min

300M at 1 mile GOAL pace

Rest 4 Min

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