March 30, 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)

Then 10-12 minutes to establish a 1RM Strict Press

Choices (Time)

Athletes may choose to complete the workout one of three ways:

1) 3 rounds for time:

22 front squats (95/65)

100m run

16 front squats

100m run

10 front squats

100m run

2) 2 rounds for time:

33 front squats (95/65)

150m run

24 front squats

150m run

15 front squats

150m run

3) 1 round for time:

66 front squats (95/65)

300m run

48 front squats

300m run

30 front squats

300m run

All three workouts have a 20 minute cap. No cash out today. You won’t need it.

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