CrossFit 416 Daily – Monday, October 16th

From our Blog

CrossFit 416 Daily – Monday, October 16th

Warm-Up

3 minutes shoulder and thoracic opener

2 rounds of:

10 x Banded rows (right/left)

10 x Yoga push ups (3 second hold at end range

0:30 sec Quadruped

 

Strength

Floor Press

In 15 minutes:

Fitness: 3 x 5 reps

*looking to increase weight from last exposure

Performance: Build to a heavy 5 rep

 

WOD

4 rounds for time in teams of 3

10 x Hang power clean and jerk (105/75)

250m/200m Row

15 x Over the box jumps (24/20)

 

Cool Down

1 minute Banded bully (right/left)

1 minute Banded hamstring (right/left)

1 minute Child’s pose


Shoulder Position in the Overhead Squat 

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