6
Jan
Monday
Live Free CrossFit – CrossFit
Prehab
Scapula Push ups 3×10
Banded Tricep Extensions 3×10
Bench Press (3×[email protected] 80% 2 sec down)
Alternate with Banded Pull Aparts while in a wall sit 3×10
WOD: Metcon (Time)
21-15-9
(Adv-HSPU)(Int-Box HSPU)(Beg-Hand release Push Ups)
Box Jumps (Adv-24″/20″)(Int-20″/18″)(Beg-18″/12″)
Start with a 200m run / and then run 200m in between each set