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THURSDAY

CrossFit 5000 – CrossFit

Choose to do section A or B if you are short on time, otherwise you can do both.

Any questions please hit us up via wodify or our FB Group page.

https://youtu.be/iTrEVnxn0cQ

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Warm-up (No Measure)

4-5. minutes of varied skipping

* Every 60seconds shoulder mobility

Mobility

Complete 2 rounds:

30 second Inspection Stretch

6 T Push-Ups

A: Metcon (No Measure)

Complete 2 Rounds:

90/90 Stretch

90 sec Long Lunge

2min Pancake Stretch

B: Push Press

Choose only one option that suits you below.

a) 5×5 Push Press building in weight

b) 8-12 Single arm KB or DB Strict Press

c) 3 Max reps of Pike Push-Up

C: Metcon (Time)

Complete 4 Rounds for time:

10x20m Shuttle Run or 400m Run/Row

25 Push-Ups

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