Halfway There….CrossFit Wednesday

Who will be working out this morning? Bob, Dave, Nikki, Lacey, Grace, and me.

General Warm-Up
EMOM 10:00
Minute 1 0:50 row
Minute 2 0:30 deep squat hold and 10 air squat
Minute 3 0:45 single unders or low plate jumps
Minute 4 0:45 single kettlebell deadlifts (10lb db)
Minute 5 0:30 PVC pass-throughs followed by 10 shoulder press

Skill and Build-Up
Sumo Deadlift High Pull Progression (10 lb)
5 sumo deadlifts
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
5 sumo deadlift high pulls

Push Press Progression (10 lb)
3 dip and hold
3 dip and drive slow
3 dip and drive fast
5 push press

Build Up
Movements are:
wallball (thrusters 10 lb)
Sumo deadlift high pull (15 lb)
Box jump (box steps)
push press (10 lb)
Row for calories (bike)

Fight Gone Bad
3 rounds for reps
1:00 wall ball (20 lbs/14 lbs) (10 lb db thrusters)
1:00 sumo deadlift high pull (75 lbs/55 lbs) (15 lb db sets)
1:00 box jump (20″) (box steps)
1:00 push press (75 lbs/55 lbs) (10 lb db set)
1:00 row for calories (bike)
1:00 rest

Minimal Equipment
For wall balls do thrusters
For box jumps do tuck jump
For rowing do 25m shuttle runs

Cool Down
1:30/1:30 barbell quad smash or barbell lower leg smash
2:00 roll t-spine


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