12-4-2016 CrossFit Return, Douglas, Cork
A 5 Rounds
G1
5 x Press
rest 30 secs
Scap Push Up x 6 + Max Push Ups
rest 30 secs
Hollow Rock x 30-45 secs
Rest 90 secs, Hip Mobility
G2 Press (Off 90% 1RM)
superset with 30-45secs elevated Plank
rest 30 secs
10 x Banded Reach Through’s
B WOD – 3 RFT (12min Cap)
2 Lane Runs
16 Thrusters (30/20) (Every Time you drop Bar, add 2 burpee bar hops when you get onto them)
8 Burpee Bar Hops
Score= Time + extra burpees
Finisher : Roll Lats + stretch out hips