Main - CrossFit Warm-up 2min run + 1min continuous - TopicsExpress

Main - CrossFit Warm-up 2min run + 1min continuous pushup (rest at top) 10 H/L PVC Wrap arounds 10 H/L PVC Passthroughs 2RFQ: 10 Super Strict Pushups :30 Deficit Pushup Hold w/ hands on plates (45/25) 10 Barbell Strict Press :30 HS Hold trying to alternate load on each hand throughout Strength 16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: Floor Press @ 80-90% B: 3 Seated Barbell Triceps Extension (heavy w/ perfect form) C: Close Grip Floor Press Barbell Hold w/ Elbows @ 1 off ground for max time in minute (75/55) WOD Metcon (Time) Rx 120 SU or 40 DU 60 WB (14/10) 35 T2B 15 HSPU Rx+ 100 DU 75 WB (20/14) 50 T2B 25 HSPU Cool Down 3min row 2RNFT: 25 GHD HE 10/side floor rotational BE (hands laced behind head, raise elbow to sky) 15 Unweighted reverse hypers Mobility Tricep Barbell roll and mash

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