CrossFit Ironside – CrossFit
Shoulder Press (50%x5, 60%x3, 70%x1, 75%x10+)
Quickly build to a 10 rep max. Then immediately following your 10 rep max. Perform 4 back down sets at 60% of 1 RM.
Shoulder Press (60%x5x10)
Metcon (AMRAP – Rounds and Reps)
Death by Pull-up (sort-of…)
Even min: add a pull-up, every round completed
Odd min: perform 5 push-ups
Begin the death by with strict pull-ups until you run out and then perform kipping pull-ups
For those of you using resistance bands, use the band you tested your baseline on until you run out and then add 1 more band for resistance.