22.01.07

IRIDIUM CrossFit – CrossFit

Warm-up

2 sets

5 side plank reach-throughs / side

5 PVC pass throughs

5 push-ups + 2 shoulder taps

5 Supermans

5 tuck jumps

1 set

10 scap pull-ups

:20 partial wall-walk hold

1 set

10 kip swings

3 wall walks

1 set

5 kip swings

5 kips

3 wall walks

Weightlifting

Push Press Progression:

Shoulder Press

Dip, pause, Drive

Dip, Drive

Dip, Drive, Press

Push Press

Push Press (3-3-3-3-3-3-3)

4 x 5 push presses (increasing load to first work set)

Cool Down

3 sets:

:30 supine snow angel stretch

:30 prone snow angel stretch