CrossFit Ironside – CrossFit

Shoulder Press (Festivus Prep!)

Opt.1 In Prep of Festivus work up to 90%+ of 1RM (Use this as an opportunity to forecast 1RM Attempt at Festivus)

Opt.2 Texas Method

Opt.3 Strength Acc. Work

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12 Wallballs

6 Box-over Burpees

1 Rope/Climb/ or 5 Ring-rows

Metcon (AMRAP – Reps)

Optional Strength Acc. Work

4-5 Rounds:

Superset: Strict/Ass.Pullups + Strict D.B. Presses

-Rest 2-3 minutes in-between supersets