Strength 

 Strict press 3x10 across

first 5 reps with a 3 second negative

add 2-5# to last week

 

WOD 

50-40-30-20-10

Wallball 20/14

200m run between sets of wallball

 

HW 

GHD

3 rounds 

20 sit ups 

-starting with a 5 sec hold at parallel with an additional hold every 5 reps

20 hip extension 

-starting with a 5 sec hold at parallel with an additional hold every 5 reps

10 glute/ham raises

 

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