Warmup:

:30 Row

5 Push up to Down Dog

10 Thread the Needle

10 Alt Toe Touch in Down Dog

:30 Row

10 PVC Pass Thrus

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, strict press w/2-sec pause at bottom, Push Press

S/S/S:

Strict Press

3X5

Add weight ea set

Videos courtesy of CrossFit HQ.

Second session of Strict Press this cycle. Continue to work on keeping the core tight and shoulder engaged throughout the lift.

WOD:

16 Min AMRAP:

8/6 Cal Row

4-8-12-16-20-ect… DB Push Press (35/25)

The row stays the same every round.  You will increase your Push Press by 4 reps every round.  Keep the DBs nice and stable throughout.  Also, would look at breaking up the reps into manageable chunks by the round of 12.  If you go for unbroken too frequently, your shoulder will run out of gas long before this AMRAP is done.

Scaling Options:

Bar weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side