CrossFit – Mon, Jul 22
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Warm-up

2 min Cardio

Solider Kicks

Samson

Inch Worm

Side Lunge

30 Second Bar Hang

10 Hanging Knee Raises

5 Kip Swings

5 T2B

Accessory Work

3x

8 Snatch grip shoulder press

5 Cuban Press

8 Lateral Raise – all the way up

8 each alternating single arm front raise – all the way up

8 each single single arm tricep press – standing

Metcon (Time)

3 Rounds

15 Toes to Bar

15 Box Jumps 24/20″

rest 2 minutes

3 Rounds

15 Hollow Rock

12 DB Box Step Ups 30/20 (rx+ 50/35)

Score is time including rest

Cooldown

3 POS scorpion

Cobra

Prone Shoulder