Strength
Warm up-
4 Rounds-
5 Dumbbell floor press
5 Diamond push ups
Strength-
Bench press 5 x 5
Dumbbell inclined fly 3 x 10
Dumbbell decline press 10-8-6-6
Barbell triceps extensions 3 x 12
Single arm pulley push down 3 x 12
CrossFit
Warm up-
400m Run
4 rounds-
5 Power clean
5 Push press
5 Leg raises
Skill-
Double unders – 5 mins
Conditioning-
20 mins AMRAP-
7 Ground to overhead @ 95 / 75 lbs
10 Toes to bar
50 Double unders
Demo Video-
Categories: WOD