The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
This next strength cycle will be a little different. We will do it primarily as EMOM/EOMOM to create a little more density. This will require the weights to be somewhat lighter on average.
Form A: 7min EMOM 16 Step-back Lunges
Form B: 14min EOMOM 10 Push-ups
Con A: 7min EMOM 10 Front Rack Lunges
Con B: 14min EOMOM 6 (Ring)/Dip
Int A: 7min EMOM 4 Cleans 80%
Int B: 14min EOMOM 5 HSPU (strict if possible)
F: A: Step-Back Lunges (7X16 EMOM)
Weight these as possible
F: B: Push-up (7X10 EOMOM)
C: A: Front Rack Lunge (7x10 EMOM)
C: B: Dip (7x6 EOMOM)
I: A: Clean (7x4 EMOM 80%)
I: B: Handstand Pushup (7x5 EOMOM)
F / C: Metcon (AMRAP - Reps)
Max Reps "Cindy"
Int: Metcon (AMRAP - Reps)
Max Reps "Mary"