191209

9
Dec

191209

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (Build to heavy 4 rep, then 3×4 @ 90% of 4RM)

work in 3-4 sets of 20-30 HS shoulder taps

Beginner: Pike position with knees or toes on box

Intermediate: Wall Facing HS

Advanced: Back facing wall

Metcon

Metcon (Time)

For time:

5-4-3-2-1*

Bear Complex 115/85

10 pull-ups after each set