Never Doubt – CrossFit
Warm-up
1 rounds
Roving plank x5/5
Updowns x10
Shoulder taps x20
Then
3 rounds
IYT x5
Plank Push Ups x3
External Banded Shoulder Rotation x5/5 (use yoga block attached to inside of elbow and rib cage while performing)
Strength
A. Strict Press: 5-4-3-3-3
B. 2 rounds: 12 DB snatch (50/35), 8 Toes to bar
Rest 2:00 x3
Shoulder Press
Conditioning
Metcon (3 Rounds for time)
B. 2 rounds for time: 12 DB snatch (50/35), 8 Toes to bar
Rest 2:00 x3 sets
Banded Work
C. Three sets of: 20 Banded Bicep Curls 20 Band Pull Aparts 20 Hollow Rocks