WARM UP – MOBILITY
Dynamic shoulder warm-ups and banded press & pull activations
Review and warm-up shoulder press
WOD A
E2MOM x 6 Sets (12.5 mins)
Sets 1-5: 3,3,2,2,2 Shoulder press @ 75/80/85/90/90-95%
Set 6: AMRAP shoulder press @ 85%
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– Build to a heavy double with out hitting failure until the 6th AMRAP set.
SHOULDER PRESS X 2
AMRAP SHOULDER PRESS @ 85% OF 1RM
SHOULDER PRESS
WOD B
http://CROSSFIT.COM 220914
5 rounds for time of:
15 push jerks (95/65)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (95/65)
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Choose a weight on the barbell that is light enough to complete the sets unbroken in the beginning rounds. Modify the pull-up to complete the work with minimal rest.
ACCESSORY
2-3 rounds: rest as needed
8-10 Seated DB Arnold press
12-15 Seated lateral delt flys
15-20 Banded tricep press downs
