071116 – CrossFit

Warm-up
General Warm-up
Shoulder Mobility
Movement Prep

Strength
Tempo Bench Press
10×2 @65% of 1 RM
3 count descent, 2 count pause, fast as possible ascent

Conditioning
As Many Rounds as Possible in 10 Minutes:
200m Run
15 Push-ups
12 Kipping Pull-ups
10 V-ups

Rx+: Chest to Bar Kipping Pull-ups
No Kip? Sub 9 strict pull-ups