Thursday 02.01.18 - CrossFit

A. Shoulder Press 3 x 5

Shoulder Press
– 3 sets of 5 reps
Rest as needed

B. Push Press 3 x 3

Push Press
– 3 sets of 3 reps
Rest as needed

C. 15 minute EMOM of Assault Bike, Box Jump Overs, and Shoulder to Overheads

Every 1 minute for 15 minutes (5 rounds):
Minute 1
– 15/10 Calories of Assault Bike
Minute 2
– 10 Box Jump Overs 24/20 inches
Minute 3
– 5 Shoulder to Overheads @ 90/60 kg

D. Kneeling Pallof Press 3 x 20

Kneeling Pallof Press (3030 tempo)
– 3 sets of 20 reps
Rest as needed

10 Reps each side in a half kneeling position.
Hands in line with band attachment point.
Knee on the floor closest to the rig.
Pull the band into the chest and back out under control for 1 rep. View on WodUp

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