Friday 7/13/18 - Over My Head


W: 5:00 Row

3 Rounds

6 Wall Facing OHS

6 Pvc Pass Through

6 Hop Squat

M-1: 6 Sets:

10 Overhead DB/KB Walking Lunge 53#/35#

:15 Rest

10 Overhead Squat 95#/65#

:15 Rest

:20 Wall Facing HS Hold

:15 Rest

Purpose: Build overhead stability.

Goal: Unbroken reps.

Load: Choose a load that allows for unbroken reps with controlled movements.

Options:

10 Overhead DB/KB Walking Lunge 35#/18#

10 Overhead Squat 75#/55#

:20 HS Hold

10 Stationary Single Arm Overhead Lunge/Side

10 Overhead Squat 45#/PVC Pipe

:20 Ring Plank Hold

M-2: Row 5 Sets: 2:00 @1K PR Pace 1:00 @500m PR Pace 1:00 Recovery Pace

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Fargo, ND 58104
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jessica@crossfitfargo.com
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