Warmup:

200M run w/med ball

Bear crawl w/med ball 30’

Bear crawl backwards w/med ball 30’

10 Squats w/med ball

5 wall ball shots

10 Scorpion

10 Twisting Push Ups

200M run (no med ball)

S/S/S:

Dumbbell Bench Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

We return to our DB Bench Press for the second time this cycle.  With the sets dropping to 3, the goal is to finish heavier than we did on the 5X5 week.  Remember for each rep, the feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders stay in a natural movement.  Ensure your palms face inward while holding the DBs.

WOD:

4 Rounds For Time:

400M Run

25 Wall Balls (20/14)

Video courtesy of Misfit Athletics.

Classic CrossFit couplet for today.  Fast runs, big sets of Wall Balls will be the path to success for this one!

Scaling Options:

Run -> 26/21 Cal Echo Bike -> 500M Row

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion stretch – 1 Min per side

Saddle Pose on med ball – 2 Min

Video courtesy of Signum Fitness & Nutrition