Never Doubt – CrossFit
Warm-up
8 minutes
SA Banded X-Symmetry protocol (with light band on rig)
Standing Forward/Backward Big Arm Circles x10/10
Up downs x10
Wall Walk x1
Correctives
3 rounds
Supinated Lat Pull Ups x5
Push ups from bottom position x3-5
Strength
A. Floor Press 3.3.2.1.1.1, for the 3 singles, rest 2:30
B. Chainsaw Row 4×8/8, rest :90 – https://www.youtube.com/watch?v=U7TbSpouN8w
C. Tate Press 4×6, rest :60 – https://www.youtube.com/watch?v=Dy1LCsOlUlA
D. Bradford Press (shoulder cash out) – 3×25, rest :60, empty barbell (over and back = 1 rep) – https://www.youtube.com/watch?v=sUOs8v6IzEg
Floor Press
Chainsaw Row
https://www.youtube.com/watch?v=hqXj_E6E7NA