CrossFit WOD, May 15, 2019

Don’t DropInspirationRECIPE: STUFFED ZUCCHINI
https://www.crossfit.com/at-home/stuffed-zucchiniWarm-upWarm-upI. GENERAL WARM UP
Partnered
40/28 Cal Team Bike (Split as desired) -Then as Individual-
2 Rounds Per Arm with a single dumbbell
7 SA High Pulls
7 SA Strict Press
50’ OH Walk
*Repeat with other arm to complete round

II. SPECIFIC WARM UP
3 Rounds with movements progressing each round
10 BB Strict Press – 10 BB Push Press – 10 BB Push Press w/ Pause at top
10 Spider-Mans – 10 Glute Bridges – 10 Up Downs

II. 7 minutes to build to 3 rep Push Press slightly heavier than you will use in metcon.MetconMetcon (Time)FOR TIME
100 Push Press (95/65)*
*Everytime you break 10 SprawlsSCALING: decrease the weight as needed. You should be able to complete at least 10 reps for the first few rounds. Today is about strategizing work:rest ratios and getting a good shoulder workout.Metcon (Time)FOR TIME
100 Push Press (135/95)*
*Everytime you break 10 SprawlsSCALING: decrease the weight as needed. You should be able to complete at least 10 reps for the first few rounds. Today is about strategizing work:rest ratios and getting a good shoulder workout.Optional Accessory Work3 Rounds of:
25 GHD Sit-ups
10 Wall Slides

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