10.23.17 - OPC

10.23.17

Orange Park CrossFit – CrossFit

Quote of the week

“When we are no longer able to change a situation, we are challenged to change ourselves.”

– Vicktor Frankl

Warm-up

100m waiter carry(50m L/ 50m R)

20 situps

10 stationary inchworms

Mobility

Shoulders & T-spine

SKILL/ STRENGTH

Shoulder Press (5×5 @70%)

DO NOT exceed 70%

* 20/18 cal row before each set

50 Strict pull-ups (Time)

(Scaled: BB pull-ups, 30 Jumping Pullups w/ slow negative)

Accessory Work

Hanging leg raises(or Strict T2B)

4×8

Prone W-Y’s

3×10

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