Warmup:

200M jog

10 Cobra2Down Dog

10 Kneeling Lat Stretch

10 Hand-release push ups

200M jog

10 Ring Rows

10 Scorpions

10 Scap Pull Ups

S/S/S:

Bench Press

5X5

Increase weight ea set

Videos courtesy of CrossFit HQ. Time to build some good ol’ fashioned chest/shoulders/triceps strength with our push movement of this cycle, classic Bench Press work.  Focus on keeping the butt and shoulder blades glues to the bench throughout the movement.

WOD:

13 Min AMRAP:

5-10-15-20,…etc

DB Bench Press (50/35)

Strict Pull Ups

-200m Run after each set of Pull Ups

As the reps get higher, try to maintain 5+ rep chunks on the movements.  Don’t hit a fail point, but still string a few reps together before having to put the DBs down or come off the pull up rig.  Use the run to shake out the arms before the next round.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Strict Pull Ups -> Banded Strict pull ups -> Ring Rows (ELITE: weighted pull ups)

Run -> 250M Row

Cool Down:

Scorpions stretch – 1 Min per side

Lat stretch on rig – 1 Min per side