CrossFit Pineville – CrossFit
Warm-up
1 set:
10 Banded Pass Throughs
10 SA Banded Press
10 Banded Tricep Extensions
10 Banded Lat Press Down
then..
2 sets:
:30 Prone Bar Hang
:30 Wrist Stretch
5 Naked Bar Press with Pause at top and in front rack.
Weightlifting
Take 15 min to establish an 8RM Shoulder Press
Rest until 18:00, and then…
E3MOM for 2 sets
8 reps at 90% of today’s 8RM
Shoulder Press (1×8)
Shoulder Press
Metcon
Metcon (Time)
4 RFT
10 50′ Shuttle Runs
15 Push Press (115/75)
15 min cap
Barbell weight should allow for most unbroken sets.