CrossFit WOD, September 18, 2018

Bells and Balls

Warm-up
7:00 AMRAP
Run 250 Once
Bear Crawl about 20 feet
10 light KB swing
10 Air Squat
10 Push-up

Mobility
:30 Pec Stretch (Door Stretch) each side
1:00 Thoracic Foam Roll
x3

Weightlifting
20:00 Rest 2-3 minutes between sets
Shoulder Press (5-5-5)
Warmup 3×5 40%
working sets
sets of 5 40%-50%-score 60%
don’t go higher deload week theres’ a reason if you’ve been following program next week is 1RM

Metcon
Bells and Balls (Time)
25-20-15-10-5 AKB 53/35#
5-10-15-20-25 WB 20/14#
Rx+ 70/53#

15:00 Cap
Little Bells and Balls (Time)
20-15-10-5 KB 35/26#
5-10-15-20 WB 16/10#
Rx+ 53/35#

Extra Work
Double under practice