Friday 5-5-17

May 4, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Shoulder Press

5 minutes of neck stretches and mobility

(Look left to right, ear to shoulder, up and down, circle the head clockwise, counter clockwise. Each shoulder be done for 30 seconds)

Every 90 seconds for 7 sets:

Strict press x 2 reps at 85%

NOTE: perform 3 burpees after each set.

Cinco De Mayo (Time)

For time:

50 wallballs (20/14)

5 manmakers (55/35)

50 double unders

5 burpee box stepovers (55/35)

50 calorie row or assault bike

5 burpee box stepovers

50 double unders

5 manmakers

50 wallballs

17 minute cap.

Metcon (Weight)

2 sets:

100m waiter walk (50m one arm, 50m other arm)

Rest one minute

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