Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 15 min cap

10 Iron cross/RO2VS

40 Scissor kicks

10 Hollow rocks

10 Sec hollow hold

1:00 IT band foam roll

2:00 Cardio

10 Down-dog to lizard pose

1:00 Pigeon pose

:45 Super couch stretch

10 Push-ups

30 Band pull-aparts

10 Barbell upright rows

10 Barbell military press

Shoulder Press (1×5 @ 40%, 50%, 60%)

10 min cap

This is our deload week. Perform 1 set of 5 reps at:

40%

50%

60%

Metcon (5 Rounds for reps)

5 rounds for time: 25 min cap

Buy-in each round:

500m row

10/8 Cal bike

12 T2B

then, max unbroken Dbl DB shoulder to overhead (40/35)

Rx+: 50/35

At the start of each round you will complete the “buy-in” portion of the wod, then you will attempt one max effort set of DB S2OH. One you break, you must put the dumbbells down and start round 2. Repeat for 5 rounds.

**Score is ea individual round’s max reps**