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
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