1-8.5 Cycle 1, Week 8, Day 5

CrossFit Rise Above – CrossFit

Pre Warmup

Neck Release

https://youtu.be/i463R5HGdVg?t=113

Lat release

https://youtu.be/skHV4sTF3hI?t=102

Warm-up

Warm-up (No Measure)

1k Row

Warm-up

Warm-up (No Measure)

3 Rounds

10 Wall Balls (11’/10’) [emphasize hip extension]

5 Strict Pull Ups

Metcon

Metcon (Time)

5 Rounds

9 Power Snatches (115/75)

15 Push-ups

21 Squats

200 Meter Run
Scaled

Pick a weight you can snatch 9 times in no more than 2 sets

Bootcamp

Sandbag Cleans

Metcon

Metcon (No Measure)

5 Rounds, NOT for time:

30 GHDSU

15 Deadlifts (225/155)
Scaled

30 Wall Ball Situps (MedBall against the wall)

15 Deadlifts (185/155)

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