Friday 9/13/13

Get the Crossfit Journal FREE for 1 year

Shoulder Press 1-1-1-1-1
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Hip extensions
9 Overhead squats @ 95lbs

A. OHS – build to a 15RM – max 4 sets in 30 min

rest as needed

for reps:
1 min amrap burpee bar muscle ups (can sub burpee pull-up + Dip)
1 min max distance HS walk
1 min max DU’s
rest walk 2 min x 3

– work Sn Bal and OHS speed before choosing weight to start
– keep turnover high for circuit, record reps/rd


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s