by CrossFit HardCharger – CrossFit
Warm Up
A.) 20 PVC Pass Through
20 PVC OH Squat
20 Stiff Leg PVC Deadlift
Then repeat
B.) 2 min ski/row/bike (athletes choice).
C.) banded shoulder dislocate 1;00 each arm.
Thread the needle—1:00 each arm.
Strength
Push Press (5X5 (pick a weight and stick to it))
This is a bit of a de load week. Don’t get too heavy.move well!
WOD
Metcon (Time)
21-15-9-9-15-21
Cal Row
Push Up
Abmat Sit up
**RX + for this wod is cal bike :)**
Ski is appropriate as well.
Cool Down
A.) 3 min bike at Z1
B.) optional: 3X12 Z press super set with 20 band pull apart
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