200M jog w/med ball
5 med ball squats
5 med ball push press to target
5 wall balls
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
Barbell Warmup: Set up for Floor Press and complete 2X5 empty bar Floor Press
Increase weight ea set
Video courtesy of CrossFit HQ. Third go of Floor Press this cycle. Reps drop to 3 per set, so look to go heavier per set than the 3X5 week. Really focus on keeping the hips on the ground. If you arch up and the hips, come off the ground, you’re not doing yourself any favors and risk injury.
12 Min AMRAP:
27 Wall Balls
18 Cal Ski Erg
9 Pull Ups
Video courtesy of Train FTW. Some good Ski Erg tips here.
When doing the wall balls, try dropping the arms and not cranking the neck up while the ball is going up to the target. This will help keep your shoulders and upper back from fatiguing prior to the Ski erg and pull ups.
MB weight -> 14/10 -> as needed
No ski erg -> Banded ski erg 2 reps = 1 Cal
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Scorpion Pose – 1 Min per side
Banded OH stretch w/Med ball – 2 Min
Video courtesy of Barbell Shrugged