1/5 Mobility Monday

This week we start prepping for our new strength cycle. We will be focusing on the push press and front squat. Today's MWod video gives us three shoulder exercises that help with pressing and the front rack position. All things we will be doing this week. Take some time to get into these positions and make sure you are taking care of your body. Make no mistake, CrossFit is hard, and you need to be adequately prepared to do what we have programmed for you. 

Today's Workout
Push Press 5 x 5
If you know your one rep max, increase weight across the sets so that you finish at 80%. If you don't know your one rep max, no worries, you'll increase weight until it gets hard to finish the last two reps of your last set. 
then:
Four Rounds for Time
20 Overhead weighted walking lunges 45/35
10 Seated twists 45/35
10 Pullups

The Row'd Royalty competition starts this week. We have 13 people competing! Would you like to join us? We'll be doing the workouts together for the next 4 Fridays at 6:30pm. This is a free class if you're signed up for the competition. If you've been wanting to increase your weekly CrossFit workouts, this is a great way to do it. Register for the competition here. Registration is $13 for the 4 week competition.