CrossFit 416 Daily – Tuesday, October 24th

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CrossFit 416 Daily – Tuesday, October 24th

Warm-up

3 minutes upper body dynamics

2 rounds of:

10 x Banded presses (right/left)

10 x Plank to push-up

30 seconds Top of push-up hold

 

Strength

Strict Press

Fitness: 3 x 5

Performance: Build to a heavy 3 rep

 

WOD

In teams of 3 complete

2 rounds each of:

A) 15/12 Calorie row

10 x Over the rower burpees

B) & C) AMRAP Push jerk (155/105)

*once first partner has finished A, rotate through to B while C moves to A

 

Cool Down

1 minute Banded lat stretch (right/left)

1 minute Laying hamstring stretch (right/left)


The Sprinter Stance Squat 

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