Warmup:

1:00 Echo Bike

Bear crawl 30’

Seal Walk 30’

Walking Lunge 30’

Heel2Toe 30’

:30 wall sit

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

Barbell warmup – With an empty bar, perform 2 sets of 5 of bench press, then start working up to weight for Strength piece

S/S/S:

Bench Press

3X5

Increase weight ea set

Videos courtesy of CrossFit HQ.

What better way to go into the weekend than a good Bench Press session?!  Aim to go heavier than the 5X5 week.

WOD:

2 Rounds:

1 Min Max Push Ups

-1 Min Rest

1 Min Max V-Ups

-1 Min Rest

1 Min Max Pull Ups

-1 Min Rest

1 Min Max Air Squats

– 1 Min Rest

Score = Total Reps

Looking for mini bursts of reps for the minute of work in each section.  Keep form on point, especially in the pull ups.

Scaling Options:

Push Ups -> off bench (ELITE: HSPUs)

Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Doorway Stretch – 1 min per side

Kneeling Lat Stretch – 1 Min per side