Bike Press

26.2 CrossFit – CrossFit

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 (3×5)

Build to a heavy 5 then

1X5 @ 90% of the heavy

1 X 5 @ 80% of the heavy

Metcon

5k Row (Time)

Max Effort 5k Row

Extra Credit

5K Bike (Time)

5000 M bike for time

Aerobic Literacy

Shape Shifting (AT) (Distance)

Part 1

10 Sets (1 Min easy pace, 1 Min moderate)

No Rest

Part 2

10 Sets (15 Sec fast and 45 Sec easy)

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