PERFORMANCE | APRIL 12, 2016

Cable Crossfit CrossFit WOD

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:

400m Run

Then:

2 Rounds

50ft Bear Crawl

15 Break-Offs

 

Mobility:

10 minutes of Shoulder mobility

 

Strength:

Push Press

5 sets of 3

(Rest as needed between sets and build up to today’s heavy 3)

 

WOD:

9 minute AMRAP

9 Burpee Box Jump Overs 24/20″

9 Push Press 135/95 lbs.

9 Ring Dips[/fusion_text][/fullwidth]