General Warm-up: Mini AMRAP 5
10 Shoulder Taps in Push-up Position  
10 Scorpion Stretch  
10 Up Downs (Burpee without performing the push-up portion)  
10 KB Swings (light weight) 

Push Press Progression:
Set-up // Elbows just in front of bar. 
Strict Press // Head back, vertical bar path. 
Dip and Hold // Vertical torso. 
Dip and Drive Slow // Vertical torso. 
Dip and Drive Fast // Vertical torso. 
Push Press // Vertical torso, heels stay down entire rep.

5 reps of each progression with pvc/barbell. 

Rx’D:
For Time:
24-21-18-15-12-9-6-3
DB Bench Press (50/35#)
Calorie Row

Level 2:
For Time:
24-21-18-15-12-9-6-3
DB Bench Press (35/25#)
Calorie Row

Level 1:
For Time:
24-21-18-15-12-9-6-3
DB Bench Press (25/15#)
18-15-12-12-9-9-6-3
Calorie Row”

Accessory:
3-5 Sets:
10 DB Bent Over Row / Arm
15 Pike-Ups on Rower
10 DB Pullover

Stretching:
3 Sets:
:30 Alternating Downward/ Upward Dog
:30 Scap Pull-up
:30 Dive Bomber Push-up
:30 Crossover Hip Stretch

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