October 9, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Warm-up
Spend 10-15 minutes on calf, ankle, hip and shoulder mobilization. Use bands, foam rollers and lacrosse balls to increase range of motion and flexibility.
Weightlifting
12 Minute Squat EMOM
12 MIN EMOM:
-2 Back Squats @ 80-85% of 1RM
Weightlifting
Shoulder Press (3-3-3-3-3RM)
Work to a 3-rep-max strict shoulder press using no more than 5 sets.