Warmup:

:30 Echo Bike

Bear crawl 25’ and back

8 Push Up to Down Dog

10 Scorpions

:30 Ski Erg

10 Thread the Needle

10 Kneeling Lat Stretch

10 Over & Backs

Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third instance of Floor Press for this cycle.  With the working reps per set dropping to 3, aim to go higher per set than you did on the 5X5 and 3X5 weeks.

WOD:

For Time:

32/26 Cal Echo Bike

24 V-Ups

16 Hand-Release Push Ups

24 Med Ball Sit Ups (20/14)

32/26 Cal Ski Erg

Time Cap – 15 Min

Video courtesy of Matthew Stevens.

With the med ball sit ups, begin with the arms locked out, bench press-style while holding the med ball.  As you sit up, have the med ball go overhead.

Scaling Options:

V-Ups -> Alt V-Ups (ELITE: GHDs)

Hand-release Push Ups -> push-ups off bench or box

MB sit ups -> no-weight ab-mat sit ups

Cool Down:

Cobra Pose – 2 Min

Doorway Stretch – 1 Min per side