Day#11 (Loading/ Mental Toughness)

Warm up

Shoulder Activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

The CrossFit Warm Up

3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
OHS
GHD sit ups 
GHD back
Pull ups 
Dips

Skill

Ring dip proper execution

WOD

4 rounds for time:

In a weight vest w/20 m/45

Run 200m

Ring dips w/7 reps m/10 reps

30 steps walking lunges

*17 minute time cap

GoFit

Warm up

Shoulder Activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

The CrossFit Warm Up

3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
OHS
GHD sit ups 
GHD back
Pull ups 
Dips

Skill

Body positioning in lunges

WOD

7x

10:50

20:40

30:30

-Rowing

-Lunges