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WEDNESDAY

CrossFit 5000 – CrossFit

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Warm-Up

Complete 2 Rounds:

2mins Skipping/ Row/Bike/ Run

10x Push Up Shoulder Tap each side

10x Standing Pass Through with PVC, broomstick, band or towel.

PRE-HAB/RE-HAB

Core/Back Work

6 Rounds

15 Sit-Ups

30 sec Front Plank on elbows

and/or

Calf Conditioning

2 Feet Hoping

4 Rounds

20 seconds on 10 seconds off.

Skill

Complete 3 rounds and rest 30-45sec between each set,

Inchworm then 5 walks each direction, hold 3 sec hollow each rep

Side Plank on the either the elbow or palm of your hand for 10-15 sec/side

Extended Crab Hold, for 10-15 sec

Push Press

Complete 5 sets of 5 reps of Push Press.

Complete 5 sets of 12- 15 Push Press with KB/DB each side.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7mins

50m S/A overhead carry each side (use KB or DB)

10 Push-Ups