Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

1 Round / 20 Seconds Each

Wrist Circles
Band Row
Alternating Lunges
High Hops

-Into-
6 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 40% 1RM or Build Weight
6 Push Press @ Approx. 50% 1RM or Build Weight
3 Push Press @ Approx. 60% 1RM or Build Weight
1 Push Press @ Approx. 65% 1RM or Build Weight

Strength

Push Press

20 Minutes Build to Heavy 2 Reps / Rest as Needed

Conditioning Warm-Up

WOD

CrossFit Open 24.2 – AMRAP 20

COMPETITIVE

300m Row
10 Deadlifts (185/125)
50 Double-Unders

PERFORMANCE

300m Row
10 Deadlifts (135/95)
50 Double-Unders Or Single-Unders

LIFESTYLE

1:00 row
10 Deadlifts
50 Single-Unders