Wednesday

CrossFit 611 – CrossFit

Warm-up

10:00 @ Warm Up Pace

:30 AB

:30 Supine Banded Shoulder Flexion on Roller

:30 Row

10 1/2 Kneeling Bottoms Up DB Press/Arm (Hold the hex)

:30 10m Shuttle Sprints

10 Foam Roller Deadbugs/Side

Strength

Every 3:00 for 15:00 (5 Sets)

5 Push Press

(Note: Build to heavy five for the day; This is a re-test of the baseline for the cycle)

Push Press (Heavy 5-Rep)

Metcon

Light Kalsu (Time)

“Light Kalsu”

On the minute

3 Burpees

Max rep thrusters (95/65)

(until you complete 100 reps of thrusters)

(Note: 20:00 Time Cap; :01 Penalty for every thruster not completed by 20:00 mark)

Mobility

Child’s Pose – Center, Left, Right

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