9/22/22

21
Sep

9/22/22

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%