Pressing Things

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 pull-ups

1:00 PVC mobility

10 face pulls

10 weight circles

10 *EACH* Y, W, T

Skill

Handstand Push-ups (10min)

https://www.youtube.com/watch?v=Vlzb1BBA9t4

Metcon

Metcon (Time)

100′ HS Walk

50 Wallballs 20/14lbs

25 Hang Power Cleans 135/95lbs

50 Wallballs

100′ HS Walk

Scale

5 wall walk with 10 shoulder touches each walk

HPC 60% of 1rm

Bitch Work

Metcon (Time)

3 Rounds

Run 400m

15 DB Push Press 50/35s

Markussen’s Movements

PRE – x3 rounds

>Pillar Plank to Press x10 5 each side

>Scap Retractions on pull up bar x10

>Slam Ball Over shoulder x10

>Row x1 min ME cals

POST –

>Foam Roll Thoracic Spine x2 min

then

>Banded Lat stretch x1 min each side

>Rolling Chest Stretch x1 min * keep arm at 45 degree

>Cat + Cow x1 min

>Child’s POse x2 min