Mobilize, then:
Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Deadlift Progressions
Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85-88%
*Set 5 – 1 rep @ 93-95%
*Set 6 – 1 rep @ 101+%
Classic CrossFit
2 rounds for time:
100 Double-Unders
50 Wall Ball Shots (20/14 lbs to 10′ target)
25 Handstand Push-Ups