WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

3 rounds

7x Burpees

10x Knees to elbows

15x Squats

30x Mountain climbers

(10 min)

Strength/Skill

Shoulder Press

Establish a 5rm

Scale: get coached through the proper way to perform a shoulder press.

3×7 at medium to light weight

Front Rack Lunge

3 x 5/per leg @ 5 lbs heavier than last week

Scale: use kettlebell, hold up by your chest.

WOD

Metcon (Time)

5 Rounds:

6 Pushups

6 Jump Lunges

6 Situps

rx+: shoulder tap push ups, ghd sit ups.