Monday, 5/30 – Memorial Day
May 29, 2016
CrossFit DC Competitive Programming
May 31, 2016

Warm-Up
4 Rounds of
4 Alt T Push-ups
8 Reverse Hand Spider Lunges
4 Band Scarecrow
8 Alt Dead Bugs

Strength – Strict Press (30 min)
Prep:
1 x 10 w/ bar;
3 x 3 working up in weight

Work:
5-5-3-3-3

Met-Con (10 Min cap)
5 Rounds for time of
5 Single DB Push Press (L)
10 V-Ups
5 Single DB Push Press (R)
15 AbMat Sit-Ups

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