Shoulder Press + Bench/Running

May 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Scap Pullups

5 Scap Pushups

5 Double Pushup Burpees

5 Double Pushup Inchworms

3 Rounds of:

10 Banded Low External Rotations

0:30 Hanging Hollow Hold

0:30 Handstand “Stuff”

2 Rounds of:

10 Wipers

10 Scorpions

10 Palloff Presses / side

1 Round of:

1:00 Side Plank / side

Shoulder Press (5-5-5, then 3×5)

3 sets to warm up, then decide on a weight for 3×5.

15 minutes

Metcon (Time)

For Time:

50 Bench Press (BW/0.75x BW)

*every rack of the bar is a 400m run
Scale so that you can complete (at least) the first 10 reps unbroken.