WOD

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

Bike 10 cals

12 tabata rds

5 Burpees

5 Dislocates

5 Med ball cleans

20 double unders

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Knuckle drags

Mobility

30 sec

Wall stretch

Couch Stretch

Pigeon Pose

Wrist Stretch

PVC rack stretch

Shoulder distraction

Teaching

Shoulder press

Tight belly

drive off shoulders

Push press

Slight dip

stand tall

hip extension

Split jerk

Slight dip

Keep torso up wright

Stand tall

Drive bar off shoulders

Jump under

Punch hard

Weightlifting

Shoulder press + push press +push Jerk (7×1 IWES)

do all 3 when you can’t shoulder press any more just move on to the push press and push jerk. When you can’t push press and more then just finish with the Push jerk

Metcon

Run/HRPU/S20 (Time)

3 Rds

Run 400m

20 Hand release push-ups,

20 Shoulder to Overhead 115/85

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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