WARMUP
10 min AMRAP
1 min cardio
5 Leg Swings
10 Air Squats
10 DB Push Press (light)
10 Banded Pull Aparts
Then…
–1min per side Samson Lunge Stretch
–1min per side Z-Stretch
STRENGTH
Front Squat:
-Find your 20 RM for the day
Working some higher repetition work today for our strength work. If you aren’t sure where to start with weight shoot for roughly 60% of your 1 RM. If you are close to the 20 RM and come up short call it good for the day. Don’t stress on trying to redo another set. This is a great opportunity to work on mechanics in the squat and building muscular stamina.
WOD
Intervals:
AMRAP 3 min:
3 SA Push Press (per side) 50/35 35/25
15 Air Squat
*Rest 1 min*
AMRAP 3 min
6 Push Press
18 Air Squat
*Rest 1 min*
AMRAP 3 min
9 Push Press
21 Air Squat
Goal- Unbroken reps on push press- pick a weight that allows that!
STIMULUS:
Duration: Short
Weight: Moderate
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
Midline:
Weighted Sit-Up
3 x 20 reps
Alternating Deadbug
3 x :45sec
Accumulate 3min in a Forearm Plank
CrossFit Reserve 