CrossFit – Tue, Sep 19

Westshore CrossFit – CrossFit

Warm-Up

2 Rds: ( rest :10 b/t sets) (No Measure)

:30 Samson lunges

:30 push-ups (from the knees if needed)

:30 bent-over rows (empty bar)

:30 air squats

:30 shoulder presses (empty bar)

:30 scap pull-ups

Build Up

2-3 sets:

5 push presses (building)

– Rest 1:00 between sets.

Strength

Push Press (For load: Every 2:30:
Push press
5-5-3-3-3-1-1-1-1-1)

— All sets 70% or higher.

— An opportunity to find a new 1-rep max.

— As you build, aim for a heavy set each of 5 and 3 reps, but don’t try to max out until the singles.

Push Press

Push Press

Cool Down

Accumulate:

30 reach-roll-lifts

50 banded face pulls