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
