Wed: Push Press & Pushed Around

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

Warmup Like Talayna (No Measure)

2 Rounds

10 leg swings per side,

20 walking lunges,

10/10 banded side-steps,

10 good mornings (with a bar or band),

10 glute bridges,

10 2.5# plate shoulder external rotations at 90/90deg (think scarecrow position),

10 PVC shoulder pass throughs

Weightlifting

Push Press (5-4-3-2-1)

15-18 minutes to find your consecutive heavy 5,4,3,2,1 for the day. Record all weights in the comment section.

For example, if you’re attempting your set of 4, but only get 2 – the set of 2 does not count as your heavy 2. You must hit 4 then 3 before attempting your set of 2.

Metcon

Pushed Around (CFNE) (AMRAP – Reps)

Every 3:00 x 4 Rounds

200M Run

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds
Score is cumulative Push Press reps.

If you can’t get to the bar, cut the run down to a 150M or 100M.

Mobility

Mobility for Shoulders (No Measure)

Lax Ball around front, back & side of each Shoulder,

Then:

Puppy Pose off floor or box

Scorpion Pose

Crosspose for Rhomboids

Crabstretch & Windshield Wiper Legs