Demon Drop

5
Jun

Demon Drop

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Rear Delt Warm Up (No Measure)

3 Rounds

25 Rear Delt Flys

25 Side Raises

Strength

Floor Press (5-5-3-3-1-1-1)

+ 25% chains

Accessory

Renegade Row (3 sets of 16 Reps)

Push up + Row R arm

Push up + Row L Arm

* reps each arm

Metcon

Metcon (Time)

For Time:

30-20-10

Dumbbell/KB Front Squats

Handstand Push Ups/Push Ups
Focus on STAYING ON TENSTION for push ups. As Little snaking movements as possible!

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