Warmup:
400M jog
Inchworm 30’
Side lunge 30’
Spider-Man Lunge 2 Samson 30’
Heel2Toe 30’
Crab walk 30’
Bear crawl 30’
10 Push-ups w/5 sec negative
On Rig: Perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups.
S/S/S:
Bench Press
5X5
Increase weight ea set
Compare to 17Dec2020
Video courtesy of Rogue Fitness. We finish re-test week with our last run of Bench Press this cycle. If you hit each instance of Bench during this cycle, you should be able to handle even heavier weight in your 5X5. Finish Strong!!!
WOD:
For Time:
200m Run
50 Push Ups
50 Pull Ups
200MRun
35 Push Ups
35 Pull Ups
200M Run
20 Push Ups
20 Pull Ups
200M Run
| Try to increase speed in the later rounds as the reps decrease. |
Scaling Options:
Push Ups -> Off bench
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Cool Down:
Rig Lat Stretch – 1 Min Per side
Video courtesy of Harbor Park CrossFit
