Friday 190726

General Warm-Up

3 RNFT:

5 Half-Kneeling Windmills/side (with DB, not KB)

5 Stationary Inchworms

10 Kang Squats

 

Strength

Strict Press

4 reps x 4 sets @ 77.5-82.5%; rest 2:00 between sets

 

Workout Of The Day

3 RFT w/ a partner – 15:00 cap

30 Thrusters @75/55

30 Bar-Facing Burpees

30 Pull-ups

 

Movement scaling:

Scale 1: 65/45; Band-assisted

Scale 2: 55/35; Jumping/Ring Rows

 

Recovery

Easy walk/bike cool-down 2:00-3:00 minutes

Thoracic Can-Opener 1:00-2:00 x 2 sets

Crossfit Enhance