Warm Up
Mobility
Strength Work
1 Rep Max out Strict Should Press (15 minute time limit)
rest 5 mins then pick on of the following CrossFit OR Accessory
CrossFit
“Annie”
50-40-30-20-10
Double Unders
Unanchored Ab Mat Sit Ups
rest 5 mins then:
5 Rounds of
5 Pull Ups
10 Push Ups
15 Air Squats
or
Accessory Movements
3 Sets of 10-12 reps Lying Tricep Exts (nose crushers)
3 Sets of 8-10 reps One Arm Kettlebell Push Press or Jerk
3 Sets of 4-6 reps of HEAVY clean grip Shrugs (use straps if needed)
100 Reps of any ab movement
Warm Up
Stretch Out and Roll