070516 – CrossFit

Warm-up
General Warm-up
Shoulder Mobility
Movement Prep

Weightlifting
Shoulder Press
5 Reps @60%
5 Reps @70%
5+ Reps @80%
Max reps with good form at 80%

Conditioning
3 Rounds for Time:
10 KB Swings (53/35)
20 Push-ups
30 Mountain Climbers
40 Calorie Row

Rx+: 70/53, add 5 KB Snatches per arm to the start of each round