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03.01.18

1
Mar

03.01.18

Warm Up
15 Calorie Bike or Row
15 Empty Bar Deadlifts
12 Calorie Bike or Row
12 Empty Bar Good Mornings
9 Calorie Bike or Row
9 Empty Push Presses

Mobility:
Rear Delt Warm Up
Two sets of: with our yellow bands
T Raises x 10 reps
Y Raises x 10 reps
I Raises x 10 reps

Wrist stretches

Reverse snow angels x 20 reps no weight  https://www.crossfitinvictus.com/blog/reverse-snow-angels-purveyors-posture/

Skill: Strict Press
Rest 1:00-2:00 in between sets
5 reps @70%
3 reps @ 75%
2 reps @ 80%
2 reps @ 85%

WOD
4 RFT
2 Rope Climbs or 4 up/downs
15 Burpees

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