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Components

Shoulder Press

Metcon

Thursday, November 19, 2020

Shoulder Press

E2:00 x 5 Sets
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Set 4: 5 reps @ 50%
Set 5: 5 reps @ 40%

Metcon (Time)

"This Is Gonna Hurt"
1 Min Max Cals on Bike

Finisher

3 Sets Not For Time:
12 Single Arm Dumbbell Curl (each side)
10 Side Plank With Dumbbell Raise (each side)
12 Cossack Squats

Burn! 12:00pm

3 Sets:
400m Run
50' Bear Crawl
60 Plate Hops
50' Bear Crawl
400m Run

Rest 2 mins between sets

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, November 19, 2020

Male Clients

Female Clients

Jessica
Rivera

CrossFit: 5:45 PM

5 x 5 @ 65 lbs

Nora
O’Farrill

CrossFit: 4:30 PM

5 x 5 @ 35 lbs

Nicole
Saizan

CrossFit 6:00am

1 x 4 @ 55 lbs