Warm-Up

E – CrossFit Baseball

T – 2x though of 5 slow and controlled slam ball squats, 8 ball slams…Then banded wall squat stretch x 30, lunge/reach/elbow 2 instep x 25′, bear crawl, walking lunge x ’25, burpee broad jump x 25′

Accessory

T – Scap and shoulder work

2 rounds, resting 2:00 in between sets 10 scap pulls only on the rings, 5 ring rows, 10 cat back/shoulder blade pinches

Skill

E – Skill DB Push press

T – Backsquat 10, 9, 8, 7, 6, 5, 4, 3

Work

E – 7:00 AMRAP of 5 db push press, Bear Crawl x 25 feet, Broad jump x 25 feet

T -10:00 AMRAP of 200 ft (8 down and back) DB SOH Walking lunge (4:00 Cap)…Then with remaining time  to 10:00 1 wall walk/strict HSPU, 10 DB Snatch, 25 ft broad jump, 25 ft bear crawl

Game

CrossFit Soccer

Megan Kestel

Written by: Megan Kestel

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