Crossfit Restoration, True.Focus – CrossFit
Weightlifting
Shoulder Press (5×3)
Single leg SLDL (5×5 (each leg))
Single leg, straight leg, deadlift
Focus on controlled decent, with weights touching the ground but not resting
Metcon
Metcon (Time)
For time complete the following
-5 muscle ups/10 chest to bars pull ups
-5 wall walks/10 walk outs with a push up
– 5 OH squats 165/105*
-15 strict pull ups
– 15 Hand stand push ups
-15 front squats
-25 kipping pull ups
– 25 ring dips
-25 back squats
-35 ring rows
-35 push ups
-35 wall balls
Squats will be from the rack
Scale weight according to OH ability