Crossfit LPF – Open Gym
Shoulder Press
(30) A/B Clock
(12) Shoulder Press 5×5
Perform a couple warm up sets, use 1 rep max calculation to perform 5×5 reps at 75%.
OR choose a weight that you have 2-3 reps left in the tank
(12) Strength Alternative:
200 M DB walk (one DB overhead, one at shoulder, switch halfway)
15 DB Bent Rows
12 Pushups
3:00 Transition into…
Pull-up Progressions and Cardio (Time)
(15) For Time:
Goal Sub 12
Competitor-
12/9 Cal Echo
20 C2B
250/200 M Row
15 BMU
500/400 M Bike
10 Strict L sit pull ups
250/200 M Ski
Rx- Pullup/C2B/Strict
row/bike/ski/echo
Performance- RR/Jumping/slow negative
ski/echo/row/bike