Announcements
New Meal Service – Nutre Meal Plans
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The Port
Warm-up
Couch Stretch
Spiderman Rotations
Pigeon
Wall Calf Stretch
20 – 15 – 10 Pulls on the Rower
10 Wall-Balls
CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Post-Workout Strength
Push Press (5.3.1 X 2)
Post-Workout today. An element of fitness is being able to lift heavy under fatigue and isn’t unlikely in the Open for a lift to come after a Metcon. Go for it in todays Open Re-Test and then give the same effort to this Strength session.
Burn Strength
4 Sets:
4 Seated DB Strict Press
Right into…
8 Standing DB Push Press
Rest as needed between sets.
Choose a weight that will provide a challenge!
Sue
