Shoulders

CrossFit ATR – CrossFit

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Warm-up

8 Minute AMRAP:

10 Band Pull Aparts

10 Arnolds Press

10 GHD Sit-ups

:10 Hanging L-Hold

Strength

Shoulder Press (12 Minutes to a heavy 5. Then, 3 x5 @ same load)

(18 Minutes)

Metcon

Metcon (Time)

10 Rounds:

8 Push Press (95/65) (RX+ 135/95)

8/6 Calorie Assault Bike

Accessory Work

DB Lateral Raises (3 Sets of 12-15 Reps)