09.08.17 - OPC

09.08.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

Weighted Panther Walks

10 lateral plate hops

Mobility

Chest

SKILL/ STRENGTH

Metcon (Time)

For time:

10-1 push-ups(descending ladder)

*1 Bench Press @80%+ btwn rounds
Record weight used in comments

Accessory Work

Plate Pullovers in deadbug or hollow body

3×10

Superset w/

Single arm Banded bicep curls

3×15 each arm

Prone W-Y’s

2×15

Prone snow angels

2×15

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