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