CFGoodLife – CrossFit
Shoulder warm up (No Measure)
15 pvc pass throughs
15 sec shoulder opener each side
10 behind the neck press
30 second handstand hold
With an empty barbell on the rig 10 shoulder press, add weight and continue to warm up to get to working weight.
Push Press (5-3-1-1-1)
In 15 Minutes work to a heavy single using the rep scheme above
Metcon (Time)
7 Rds
7 DB Hang Cleans 35/20
7 DB Push Press
7 DB Devil Presses
RX+ 50/35