05/09/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Mobility work on Rig

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10 Banded External Rotation (hold 5 seconds each time)

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10 Horizontal Adduction (hold 5 seconds each time)

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5/5 Cheerleaders each side (hold 5 seconds)

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2 Rounds:

10 each side – Single DB Strict Presses

3 Inch Worms to Cobra

6 Squat to Hammies

Weightlifting

Shoulder Press (1RM)

EMOM for 10 Minutes

Alternative to finding a 1RM Shoulder Press: 3 Strict Press at 65% or 1RM

Metcon

Metcon (Time)

500m/400m row

25 shoulder presses (95/65)

500m/400m row

15 shoulder presses

500m/400m row

10 shoulder presses

500m/400m row

**Bar comes from the floor

**Each time the athlete breaks a set of shoulder presses they must complete 5 Burpees OTB before continuing where you left off.

Rx+: (115/80)