Be careful when buying meat!

This is a must-WATCH before your next visit to the butcher.

Cycle I Test Week (Day 3)

What’s your breakfast routine?⠀

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Mobility
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Weightlifting

Weightlifting

Shoulder Press (3RM)

Athlete must establish a three rep max in 20 minutes or less.

Power Clean (1RM)

Athlete must establish 1RM Power Clean. 20min Cap.

Metcon (No Measure)

Optional Extra Work:
3) Band Pull Aparts: 100 Not For Time
Focus on positioning and activation, not speed. Break into as many sets as needed.

Out of Town WOD

FOR TIME: RUN 1 MILE 100 PUSH-UPS 200 SQUATS RUN 1 MILE

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