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Components

Shoulder Press

21st November

Warm-up

Warm-up: General 7

AMRAP for quality (6 mins)
10 Russian baby makers
20 alternating lunges
30 jumping jacks

Metcon

Metcon: Endurance (running/rowing) (No Measure)

For time:

800-meter Run

1000-meter Row

600-meter Run

750-meter Row

400-meter Run

500-meter Row

Strength conditioning

Shoulder Press (10 minutes for reps @ 20/15kg.)

Shoulder Press

Break this up however you need. Rest when you need. No form breakdown.

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

Whiteboard:

Thursday, 21, November 2024

Male Clients

Christian
Steward

CrossFit: 5:30 PM

1 x 303 @ 20 kg

Group of 4 total

Female Clients