CFR crop tops
Warm up: CrossFit Warmup x 3
Pre-mobility: 15 PVC Pass thrus, 10 arm circles in each direction, 15 wall slides
Health and Fitness
A. Three sets of:
A1. Strict Shoulder Press x 8 reps @ 2111, Rest 60 seconds
A2. Stict Supinated-Grip Pull-Ups x 8 reps @ 2110, Rest 60 seconds
A3. Plank Hold x 60 seconds, Rest 60 seconds
B. Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers (L+R=1)
Rest 4 minutes,
C. Complete as many rounds and reps as possible in 4 minutes of:
10 Russian KBS
10 Burpees
Classic:
A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
B. From Invictus
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Pull-Ups (advanced do C2B PLU)
Rest 4 minutes, and when the running clock reaches 8:00…
C. Complete as many rounds and reps as possible in 4 minutes of:
10 Russian KBS (heavy)
10 Burpees
D. Mobility = T-spine smash, banded bully