Push Press + ROMWOD


CrossFit VU – CrossFit

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Warm-up

Start warming up those shoulders with the COS or a band attached to the rig.

Weightlifting

Push Press (5 x 3)

You will have about 20 minutes to complete the Push Press.

Scaling

Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

ESD

Pick a rower or bike for the ESD portion.

A: Metcon (Distance)

Row for 8 Minutes @ 75-85% of your best 500m pace

Record your distance

Record Calories in the comments

B: Metcon (Distance)

Bike for 8 Minutes keeping your watts from 200-350ish

Record distance

Record calories in the comments

Mobility

ROMWOD

Categories: WOD

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