Main – CrossFit
Warm-up
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Shoulder Press (5 RM in ten Minutes)
Do singles until you are close to your 5RM then knock out a PR!
Shoulder Press (2 X 5 @ 90% of 5RM)
Metcon
Boxes and Deads (Time)
12-9-7
Box Jumps or step ups 24″/20″
Dead-Lifts 275#/175#
Rest 3 minutes
Do it again
RX + = 365#/225# and 30″/24″ Box
Cash Out
Handstand walks or holds. 2 minutes.
Cool Down
Low back and hip flexors/quads. Foam rolling and couch stretch, and banded hamstring stretch while lying (one leg at a time)
