Shuffleboard or Bocce Ball?

14
Nov

Shuffleboard or Bocce Ball?

CrossFit Tactical Strength – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7:

8 db RDL (lightish)

Row 250

:45 Second forearm plank
Increase pace at the top of each minute

Mobility

Banded Shoulder Distraction (No Measure)

Banded Shoulder Distraction 2 mins each arm.

EMOM

EMOM x 10 Minutes

Odd: Snatch Grip deadlift x5

Even: 8-10 reps

Snatch Grip Deadlift (5 Reps)

Leg Raises (5 sets of 8-10 reps)

lying on the floor press legs straight and raise them up in the air. Staying with knees locked out lower your legs as slow as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:

15 Dumbbell Front Squat

10 Wall Ball

5 Dumbbell push press

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