Warm up: 250 m row; shoulder mobility, 10 pass thrus; 2x 10 squat jumps, 10 kb swings, 10 push ups (elbows in)
Skill Focus: Press
Warm up and build to a . . .
Press 1 rm (2 or 3 attempts), 3 x 3 @ 90%
WOD:
3. 6. 9. 12. 15. 18. 21 of
swings aha you dare
Box jumps (step down) 24”/20”
dips (ring or bar)—no bands on the rings
14 min time cap
Work up to your largest set
Post 1 rm press and # of largest set completed for score
Happy 25th Brithday Stephen
CrossFitting Couple
Thanks for hanging the rings Matt!
Skill Focus: Press
Warm up and build to a . . .
Press 1 rm (2 or 3 attempts), 3 x 3 @ 90%
WOD:
3. 6. 9. 12. 15. 18. 21 of
swings aha you dare
Box jumps (step down) 24”/20”
dips (ring or bar)—no bands on the rings
14 min time cap
Work up to your largest set
Post 1 rm press and # of largest set completed for score
Happy 25th Brithday Stephen
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