Thursday

Live Free CrossFit – CrossFit

Prehab

5 Half Kneeling Bottom up KB press each arm

10 Scapula Push Ups

x3

Strict Press (3x 4-6 @ 75%)

Alternate With:

Bulgarian Split Squat jumps

3x 3-5 each leg

Aim for max power, scale to BW with no jump

WOD : Metcon (Time)

8 (Adv-HSPU)(Int-3 Wall-walks)(Beg-10Push-ups)

25ft Burpee Broad Jump

1 rope climb

25ft Burpee Broad Jump

x4