The CrossFit Chamber – WOD

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Warm-up

A) 400m Run

B) Buddy 3 way T spine Complex

C) 3 Sets : 5 x Inch Worm walk outs + 5 x Scap Push Ups + 5 x Push Ups

D) Barbell tech : All movements

SP: Shoulder Press

E2.00 x 5 Sets

1 x Strict Press

2 x Push Press

3 x Push Jerk

*I want you to focus on maxing out your strict press in this complex… the following reps use as skill play / development

WOD: Metcon (Time)

3 Rounds for time : 14 Minute cap

Run 400m

21 x KB Swings 24/16kg

12 x HSPU

OPTIONS:

KB : Reduce load

HSPU :

– 1 x Ab Mat

– Deficit Push Ups ( 20kg plates )

– Hr Push Ups