Maximum Impact CrossFit – CrossFit

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Warm-up

Upper/Core Warm Up/ Slam Balls (No Measure)

20 Walking lunge pause w/ pvc OHP

20 butterfly sit ups

1 minute plank

20 slam balls

20 calorie bike
10 second stretches:

Prayer pose behind back

Best Stretch ever

Wall shoulder stretch

Bent over arms on wall

Strength

1. Chart work Week Three followed by

2. 5X10 presses at 50% of 1RM

Shoulder Press (1×5 @75% 1X3 @85% 1×1+@95%)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Full body stretch 30 second holds.

Hips and shoulder on floor

Bench Press Cool-down Stretch (No Measure)

One Minute Timed each:

Prayer stretch

Wall Stretch

Standing Forward Bend

Tricep Stretch

Wide Legged Forward Bend

Revolved Triangle Pose

Low Lunge w/ a twist

Standing Forward Bend