CrossFit – Fri, Nov 3
Warm up – Friday
Banded 7’s
-into-
3 sets:
4x50ft Shuttle Run
10 Step Ups
5 Shoulder Press (build-in weight)
10 Air Squats
Shoulder Press (Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.)
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.)
Metcon -Friday (Time)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-