Never Doubt – CrossFit
Warm-up
4 rounds
Shoulder Circles x10/10
Bottoms Up KB Carry x50’/50′
Kettlebell Swing x15 (light)
Strength
A. DB Tricep Rollback to Press 4×8-10, rest :90
B. 5×5: 5 Barbell row, 5 Muscle Cleans, 5 Push Press, rest 2:00 between, increase weight each round
C. Upper Back Banded Complex: 3 rounds: Y Band Overhead pull back x20 (https://www.youtube.com/watch?v=cB1Iw_b4fPM) , Banded Face Pull x20, Band pull down x20
Tricep Rollback to Press
https://www.youtube.com/watch?v=FKE09dRWyDw
Metcon (Weight)
5 sets
5 barbell rows+5 muscle cleans+5 push press
Rest 2:00 between sets and increase weight each round