High Point CrossFit – Extra Work

Strength

Push Press (1×4)

*Before WOD

Set 1: 4 reps @ 75% of 1RM

Set 2: 4 reps @ 75%

Set 3: 4 reps @ 80%

Set 4: 4 reps @ 80%

Set 5: 4 reps @ 80+%

Rest as needed between sets

Metcon (No Measure)

*before WOD

15:00 EMOM

min 1: 14 (7/7) DB Shoulder to overhead

min 2: 16/12 Calorie Ski Erg

min 3: 60ft Single Arm Overhead DB Lunge

Load: Choice (Challenge yourself)

Conditioning

Metcon (No Measure)

*After WOD

9:00 EMOM

1: 100ft Sandbag Bear Hug Carry

2: 100ft Barbell Shoulder Carry (Heavy – Unbroken)

3: 8-10 Glute Ham Raises