Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Row

10 Hollow Rocks

1:00 Jump Rope

20 Calf Pedals in Down Dog

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 14Nov

Video courtesy of CrossFit HQ.

Re-test week finished off with our Strict Press 5X5 re-test Just like the rest of the lifts this week, aim to go heavier per set than you did the first time.

WOD:

Team of 2

3 Rounds:

30 Double Unders

15/13 Cal Row

12/10 Cal Ski Erg

Partner 1 completes a full round, while partner 2 rests.

Switch when partner finishes a full round. Each partner completes 3 full rounds. Score= total time

Video courtesy of CrossFit HQ.

Finish of the week with a fun way or getting to know those in the gym with a partner WOD.  Try to finish each round right about 3 minutes or so. If you don;t have a partner, go 1:1 work to rest.

Scaling Options:

Dubs -> 60 Single Unders

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per side