When your neck is tight from Handstand Push-ups and it’s cheat day.
WEDNESDAY
STRENGTH
E2MO2M x 4 sets:
3 Clean Pulls @ 100% of Best Clean
3 Clean Pulls @ 100% of Best Clean
WOD
3 minute AMRAP of:
3 Deadlift, 365/245
9 Ring Dips
18 Box Step-ups, alternating-rest 3 minutes
3 Deadlift, 365/245
9 Ring Dips
18 Box Step-ups, alternating-rest 3 minutes
Repeat for 4 rounds total
ACCESSORY WORK
A. Iron Scap Protocol
B. 4 x 4-6 GH Raises, 5 seconds down, 1 second pause, explode up
C. 3 x Superset of:
15 Barbell Bicep Curls
15 Barbell French Press
B. 4 x 4-6 GH Raises, 5 seconds down, 1 second pause, explode up
C. 3 x Superset of:
15 Barbell Bicep Curls
15 Barbell French Press
BASEFIT
WOD
AMRAP in 3 minutes of:
5 Two Push-up Burpees
10 Wall Balls
10 Shoulder Bridge to ABMAT SU
20 Speed Skaters
– rest 90 secondsRepeat for 7 sets
5 Two Push-up Burpees
10 Wall Balls
10 Shoulder Bridge to ABMAT SU
20 Speed Skaters
– rest 90 secondsRepeat for 7 sets
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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