09.19.17 - OPC

09.19.17

Orange Park CrossFit – CrossFit

Warm-up

400 row

10 stationary inchworms

Mobility

Chest & shoulders

SKILL/ STRENGTH

Shoulder Press

5-3-1 @50-60-70%

5-3-1 @60-70-80%

5-3-1 @70-80-90%

(record 90% weight)

Accessory Work

Barbell row

4×8

One arm DB Bench

3×10 each arm

Banded Low rows

3×15

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