CrossFit Ironside – CrossFit
Shoulder Press (3 Rep Max)
Opt.1: Test out 3RM
Opt. 2: 5×3 @ 80% of 1RM
Opt. 3: Negative Shoulder Press (5 sec tempo) Push Press to top position negative on the descent.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
200 m. Run
5 Strict DB Presses/ 5 Strict HSPU’s (Redemption time)
10 TTB’s
Metcon (AMRAP – Reps)
5 Supersets:
Bent over db lateral raises
db Bench Press
-Rest 2 mins in-between sets-