Events for December 2022

Sunday, 6/19
June 18, 2016
From CrossFit DC: #WeAreOrlando
June 19, 2016

Warm-up
4 Rounds
2 Wall Walks
4 Spider Lunge w/ Reach-Up
6 Alt T Push-Ups
8 Supine Scorpions
10 Alt Dead Bugs

Strength – Push Press
Prep:
1 x 10 Strict Press w/ bar;
3 x 3 working up

Work:
5-5-3-3-3-3
– Work up to a 3-Rep Training Max

Accessory
3 Rounds NFT of
5-8 Single-Arm Half-Kneeling DB Press/ side
15 Supinated Grip Band Pull-Aparts
5-8 Pause Push-Ups*
15 Band Pull-Aparts (palms down)
-*increase ROM by elevating feet and hands slightly

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