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Wednesday push

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CrossFit Algiers, WBBC NOLA – CrossFit

Warm-up

3:00 of activity –

go over rowing technique with new people, veterans should run or choose other

Name game –

Joint rotations/shoulder mobility FIRST and then review/practice shoulder press and push press with dumbbells and barbells or PVC

Push press or shoulder press – x 10

Pull – pull up/ring row x 10

Squat – air squat x 10

Flex/extend – situp x 10

Set up new athletes in racks. Veterans can clean from the floor.

Metcon (Time)

RX: 3 Rounds For Time:

400m Run

65/95 thruster, 12 reps

Sit ups, 12 reps

New athletes:

3 RFT

400m Run or 500m row

Barbell or dumbbell shoulder press, 10 reps

Sit ups, 10 reps

Cool down

Yoga shoulder recovery