Friday 6/13/2014

slam-Ball-CrossFit-Galveston

Warm Up

  • 30 squats
  • 20 Roll backs
  • 30 PVC Overhead Squats

Shoulder/Wrist mobility

WOD

Strength:

Strict Press   3×3

Push Press   3×3

Push Jerk     3×3

Increase weight throughout sets and progression.

Metcon:

For time:

  • 100 squats
  • 100 sit ups
  • 100 double unders

Cash Out

50 Slam Ball Slams (AHAP)

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