Monday

29
Sep

Monday

CrossFit Seven Cities – CrossFit

Lift

A: Shoulder Press (Work up to a heavy set of 5-reps (1-RIR))

Then perform 8-12 reps x 2 sets @80-85% of that load

Rest 2 minutes between sets

B: Band Pull Aparts (20 reps x 3 sets)

1 min rest

Workout of the day

Metcon (AMRAP – Rounds and Reps)

10 minutes continous:

200m Run

15 KBS

7 Strict Pullups
Recommended:

KB Load: Ladies 35# / Men 53#