Main – CrossFit
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2: Shoulder Press (50% 1RM x 3)
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Shoulder Press (75% 1 RM x 2)
Shoulder Press (85% 1 RM x 1)
Shoulder Press (95% 1 RM x 1)
Shoulder Press (1 RM)
Record the heaviest weight completed for one rep.
3: Metcon (Time)
115/75 lbs Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps