CrossFit 12/5/19 Thursday

Warmup
Do all of crossover symmetry, then warm up your bench press to 50%

Lift
Bench Press
x8 @ 50%
x8 @ 55%
x15 @ 60%
Superset with 15 false grip ring rows

Then spend a few minutes practicing hspu and toes to bar

CrossFit Workout
20:00 EMOM
A 7 hspu
B 7 Toes to bar

rx+ 10 and 10

Cooldown
1:00 kb assisted sleeper stretch/side

Coach’s Note
This one should be a lot of volume but moderate intensity. Keep the reps unbroken for at least 14 rounds. If these are hard movements for you, take out the emom part of this and just practice.

Conditioning
5×5:30 bike
:05-:10 sprint

After the 5 rounds do another 5:30 without the sprint