7-16-17 CrossFit WOD - CrossFit Code Red

7-16-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

Front plank:

Hold for 3 min and 36 sec

12 min:

10/10 arm circles

3 shoulder press (slow push)

3 push press

3 push jerk

5 KB swing

2 wall walk or HSPU

Weightlifting

Shoulder Press (4×3 @ 75%)

6 min cap.

All sets at same weight.

Push Press (4×3 @ 75%)

6 min cap.

All sets at same weight.

Push Jerk (4×3 @ 75%)

6 min cap.

All sets at same weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

12 KB swing (53/35)

6 HSPU

*Regress HSPU to 3 wall walks

Mobility

Metcon (No Measure)

2/2 lax ball shoulder smash