30’ Spider-Man Lunge w/twist
10 Hand-release push ups
10 Over & Backs
10 Kneeling lat stretch
Increase weight ea set
Video courtesy of CrossFit HQ. Specialty coaches Shane and Laura Sweatt going over proper bench technique. This cycle’s pressing movement will be some good ol’ fashioned Bench Press!!! If you are still working from home and don’t have a Bench, feel free to substitute Floor Press in. On the Bench, make sure your shoulder blades stay glued to the bench, your butt maintains contact with the bench, your feet press into the ground (or have them on top of plates if you’re short), As the bar moves, think of trying to bend the bar in half as it comes down, and pull it apart as it comes up. This will allow the shoulder and triceps to be used as best as possible in the movement.
Every 90 seconds for 10 Rounds:
5 Push Press (Climbing)
8 Strict Pull Ups
Video courtesy of Paradiso CrossFit. In the strict pull up, make sure you keep your core nice and tight as well as really get your lats and shoulders engaged to pull up up. No kipping at all today.
Strict Pull Ups -> Lessen the number of Reps per round -> Buddha Pull ups -> Ring Rows -> Table Row