26 November 2016

Article: CrossFit Whiteboard: Constantly Varied

Warm-up
Double Under Practice
- 100 or 2 min practice

Bench Press
10 x Bench Press empty bar (45/35#)
x 3 sets ...

Mobility
Pec / Shoulder Stretch
Trap S&F (ball / barbell)
Suprapatellar S&F (ball)

Weightlifting
Earthquake Bench Press (10-10-10)
Bench Press with weights suspended by resistance bands ...

Metcon
Teams of 3(4):
500m Row, each
60 [20] Alternating 20" Step-Up (35/26#)
20 [8] Rope Climb
200 [100] Double-Under
60 [20] Push Press (95/65#)
60 [20] Upright Row

only one person working at a time
Rx+ = [Solo]