MS- Shoulder Press

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

warm up 4 (No Measure)

Row 100m

Ring Row x 10

Squat Therapy x 10

Lunge Complex x 10 (5 each leg)

Row100m

Wide Push ups x 10

Dive Bombers x 5

Row 100m

KB Press x 10

KB Swing x 10

repeat until coach stops you.

(8-10 minutes)

Skill

Shoulder to Overhead movements

Weighted Step-ups/Box Jumps

Weightlifting

Shoulder Press (5×5)

A1: Shoulder Press

A2: Weighted Box Step-ups x10

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Push Press

10 Box Jumps

300m Run

Game

Musical Wall Balls

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