400M Jog

30’ Spider-Man Lunge w/twist

30’ Inchworm

10 Scorpions

10 Hand-release push ups

10 Over & Backs

10 Huggers

10 Kneeling lat stretch


Bench Press


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.


Scaling Options:

Strict Pull Ups -> Lessen the number of Reps per round -> Buddha Pull ups -> Ring Rows -> Table Row


Cool Down:

Roll out Lats and ribs – 1 Min per side


Doorway Stretch – 1 Min per side

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