PRESS DAY

CrossFit

Warm-Up / Skills

Shoulder Mob….PVC

Row 250m
50 DU
10 Wallballs

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Strength

Exercise: Shoulder Press/lbs
Reps: 5x 70%, 5x 75%, 2x 3@80%
Comment: STRICT!!
Rest 2 min between sets then straight into push press!!

Strength

Exercise: Push Press/lbs
Reps: 3x 3 “Heavy”
Comment: Rest 2 min between sets

Metcon

3 Rounds for Time:
10 Overhead Squats 135/93 (Scaled 95/63)
50 Double Unders (200 singles LEARN DU, try smiling really big)

Result Type: Time
Male Rx: 135 lbs
Female Rx: 93 lbs

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