Warmup:
200M Jog w/Med ball
10 Med Ball Front Squats
10 Med Ball Push Press
5 Wall Ball Shots
10 Scorpions
10 Iron Cross
10 Twisting Push Ups
10 Kneeling Lat Stretch
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
24 Min AMRAP:
5 Dual DB Bench Press (50/35)
10 Dual DB Bent Over Row (2-sec pause at top) (50/35)
20 Wall Balls (20/14)
Video courtesy of Functional Bodybuilding.
Little bit of a full-body pump session for the day. Keep the DB Bench reps smooth and then keep the core good and braced for the DB Rows. Make sure you squeeze as you hold that 2-second pause at the top of each rep (when the DBs are closest to the body).
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
MB weight -> 14/10 -> as needed
Joint Strike CrossFit 