Charter Oak CrossFit – CrossFit
Prehab – 2 sets: no rest between
Banded Pull Aparts x 10-12 reps – retract shoulder blades
Half Kneeling Windmill x 5 per arm
Carioca x 15m per direction
High Knees x 15m
A: Bench Press (Build up to a MAX with good posture and speed.)
*Warm up sets, rest 30secs -1 min between warm ups, rest 1-2 mins between sets at 85%-90%.
*Rest between 2-3 mins for the 90%+ to MAX.
Bar x 5
55% x 5
65% x 3
75% x 2
85% x 1
90% x 1
B: Michael Elferis (Time)
Dumbbell Snatches (70/45 lb)
400 meter Run or Row
*This Firefighter Hero WOD is dedicated to Michael Elferis, FDNY, Engine 22, who was killed on September 11, 2001.
High intensity if feeling good, if not feeling well recovered then do for quality reps and movement at moderate to low intensity.
Cooldown 2 sets:
Lizard to Cossack x 3 per side
Kneeling Lat Stretch on Bench x 20 secs
Plantar Fascia Foam roll Feet x 20 secs per foot