REMINDER: Gym closed all weekend for a CrossFit coaches’ seminar. Join your fellow members at Rock Creek Park at 8:30AM on Saturday for a Trail Run/Walk followed by Mobility/Yoga. (Does not count as a class!) Details at gym and will be posted here later this week.
Every 3 minutes, for 15 minutes (5 rounds), superset:
Shoulder Press x 5 reps (first set at 60% of 1RM, build as desired)
Weighted Strict Pull-Ups x 3 reps (OR bodyweight OR assisted — any grip)
10 to 1: Ball Slams
1 to 10: Push Press (95/65)
Perform 10 Ball Slams / 1 Push Press; 9 Ball Slams / 2 Push Press, etc… ending with 1 Ball Slam / 10 Push Press. Scale PP weight as needed to ensure it doesn’t turn into a Push Jerk.
Optional Cool-Down Mobility
1 Min. Downward / Upward Dog
3 Mins. Three-Way Pec Stretch – 30 sec. in each position (elbow at 90 degrees, above 90 degrees, below 90 degrees) for each arm