CrossFit Ironside – CrossFit
Push Press (5 reps)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2: 70%x5, 75%x5, 80%x5, then back down. Last set M.E.
Opt. 3 (Technique work) 2 dip drives then 1 Push-Press. Work to a heavy 1 RM
Metcon (AMRAP – Reps)
4 Rounds:
2 min AMRAP:
25 Wallballs
+ ME Calorie Row
-Rest 1 min-
Metcon (AMRAP – Reps)
Optional Accessory Work:
3 Rounds:
Min1 ME: Pushups/ HSPU’s
Min2 ME: Ring-Row
Min 3 -Rest-
Go for quality reps even if it means lessening the intensity. Break up the reps as needed.