Main – CrossFit

Warm-up

5 Rds:
100m Row
10 DU + SU
10 Wall Ball

Weightlifting

A): Back Squat (5 EMOM x 3:00 @ 60%)

B): Shoulder Press ( 2 E:30x 7Rds: @ 60% )

Metcon

MIxed Modal Aerobic

Metcon (Weight)

AMRAP in 10:00
200m Run
5 Pull ups
10 Push ups

Skill

Shoulder Complex:
2-3×15 on all;
*Behind the neck shoulder press
*Powell Raise
* Prone lower trap raise
*Ext. Rot.
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Burn Out:
DB Shoulder Press Pyramid
4 steps, 1:00 at each weight

Zone 1

20-30:00
Zone 1
Row or Airdyne