CrossFit – Wed, Oct 1

Warm-up

Solider Kick

Carioca

Runners Lunge

200 M Run

2x

ATWY

8 Cuban Press

8 ea single arm Tricep Press

20 Jump Rope

—

4 Min Amrap

2 Shoulder Press

2 Push Press

2 Push Jerk

40% 1 RM shoulder press

Skill Work

Double Unders

Shoulder Press (4×3 85%)
Metcon (AMRAP – Rounds and Reps)

2x 5 min Amrap w/3 Min Rest

8 S2OH 75/55 (rx+ 115/75)

8 Pendlay Row

16 Double Unders

*Pick up where you left off

Cooldown

Prone Shoulder

Pancake

½ kneeling thoracic Rotation