CrossFit – Wed, Jul 5
Shoulder Press (5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.)
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.)
General Warm-up
AMRAP 4:
20 jumping jacks
5 push-ups
20 alternating shoulder taps
5 shoulder presses (PVC)
Skill Work (Checkmark)
Post-workout:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
Stretching
Accumulate:
30 reach-roll-lifts
50 banded face pulls
At-home Option (AMRAP – Reps)
5 sets for reps:
Max-rep unbroken DB shoulder presses
– Rest 3:00 between sets.
– RX –
5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
– INTERMEDIATE –
Same as RX’d.
– BEGINNER –
5 sets:
5 shoulder presses
– Build to a moderate set of 5 and maintain for all 5 sets.