WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs and Overview

KB Posterior Shoulder Capsule Mobility 90s/90s

https://youtu.be/42uxFt0EAdU?t=50

6 Min AMRAP*:

5 Ring Row

10 Perfect Pushups w/3s Pause at Top

15 AbMat Situps

Primer:

Have Class Drill Floor Press with PVC, then demo full bench press on a bench.

P.O.P.

Chest High

Shoulders Back

Elbows ~45 degrees

Feet, Butt, and Shoulders Grounded

Big Breath, Tight Belly

Strength

20 Mins to Find 3Rm for Bench Press

*If you have time left, get some drop sets at 85-90% of 3RM with good technique

Bench Press

Metcon

After bench press, take 5:00 to rest/transition before starting todays max effort bike.

TEAM – Max Effort Bike (Calories)

Teams of 3 (Rx+ is teams of 2)

10:00 AMRAP:

Max Cals on Bike

*Score is total calories. Athletes can rotate in any order. You get rest, so make every effort ALL OUT.

Supplementals (Extra Credit)

BIAS WORK

CONDITIONING

3k Row

STRENGTH

10:00 to find Power Clean 1RM for the day

-Rest 10:00-

3:00 AMRAP

Power Clean @ 85% 1RM