Main – CrossFit
CrossFit PPG upper (No Measure)
row 500m
10m inchwarm
10m spider walks
x2
10 pvc passthroughs
10 pushups
10 situps
10 mountain climbers
Shoulder Press (4-6)
Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds
500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps