MONDAY 07/25/2016

REMINDER THE CROSSFIT TOTAL IS SCHEDULED FOR MONDAY AUGUST 8TH

WARM UP

  1. 3 X JUMPING JACK

  2. 3 X LUNGES

  3. 3 X AIR SQUATS

  4. 30 SEC PER LEG SAMSON STRECH

  5. 1 MIN OF SHOULDER ROTATION

 

STRENGTH

SHOULDER PRESS (ADD 15 LB TO 1RM)

50% X 5 -- 63% X 5 -- 68% 5 -- 77% X 3 -- 86% 1+

 

 

CONDITIONING WODS

WOD 1

FOR TIME--300 METER SHUTTLE RUN

 

WOD 2

10 MIN AMRAP

RING MUSCLE UPS RX=4 RING A=2 RING I=8 CTB

7 PRISONER SWITCH LUNGE RX/A/I=FULL RANGE OF MOTION

14 WEIGHTED ROMAN TWISTS RX/A/I=35/25

**SCALE MU/CTB WITH 10 PULL UPS,10 STRICT BANDED PULL UPS(GREEN BAND OR LESS),OR 10 RING ROWS (FEET MARKED)

***PRISONER LUNGE ARE R/L=1 AND CAN BE SCALED WITH HANDS OFF OF HEAD

A=23 POINTS PER ROUND AND ALL OTHERS =25 POINTS PER ROUND FOR SCORING PURPOSES