by CrossFit HardCharger – CrossFit
Warm Up
A.) Lacross ball mash pectoral muscles and upper back, 3:00 total.
B.) Banded Shoulder Distraction 1:00 Each Side
Thread The Needle: 1:00 Each Side
15 Clapping Push Ups (regular if cant do clapping)
C.) 1:00 Plank Hold
Strength
Bench Press (3X5)
Last Set is MAX REPS!
First set at 65%, second at 75%, third is AMRAP at 85%
WOD
Metcon (Time)
**Beach Season**
3 Rounds For Time:
400 M Run
21 Burpees
Extra Skill/Accessory Work
A.) 3X15 DB Fly’s
B.) BradFord Press: 5×8
Cool Down
Legs Up The Wall Pose: 5 Minutes.
Leave a Reply