CrossFit OwnIt – CrossFit
Skill
Push-ups
Week 4
PART 1
Mobility: Sleeper stretch, 30 sec per side
2 rounds:
6 each Y-W-T lift-offs
6 Scapula push-ups
10 High to low planks (scale: plank hold)
2 push-ups negatives, 5 sec (scale: on rig)
PART 2
Every 30 seconds for 4 min:
Scaled: 4+ push-ups scaled on rig or with bands
Rx: 4+ push-ups with 1 sec pause 1″ from the floor
Scale to maintain 4+ reps per set; do not work for more than 20 seconds per interval
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
6 Calorie row/bike/ski
3 wall walks
1 clean (225/155) or 70%