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