S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Second time hitting the bench this cycle.  With less sets, goal is to end heavier than you did in the 5X5 week.

WOD:

15 Min AMRAP:

20 Clean Wall Balls* (20/14)

40 Ab Mat Sit Ups

60 Double Unders

 

*Clean Wall Ball = Med Ball Clean into a Wall Ball shot)

video courtesy of CrossFit PH.  Quick demo of the Clean Wall Balls.  Ensure you bring the ball to the ground in each rep.

 

 

Scaling Options:

Med Ball weight -> as needed

 

Ab mat sit ups -> feet anchored

 

DU -> attempts through 100 rope contacts

 

Cool Down:

Calf stretch on rig – 2 min per side

 

Pigeon Pose – 2 min per side