CrossFit Brigade – CrossFit
Warmup Like Talayna (No Measure)
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
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.
Pushed Around (CFNE) (AMRAP – Reps)
Every 3:00 x 4 Rounds
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 for Shoulders (No Measure)
Lax Ball around front, back & side of each Shoulder,
Puppy Pose off floor or box
Crosspose for Rhomboids
Crabstretch & Windshield Wiper Legs