Shoulder Swole Sunday – CFS

Jun 11th, 2017

Category: CrossFit

Shoulder Swole Sunday – CFS

Lizzy

Strength
Power Clean
2-2-2-1-1-1

WOD
800m Run
15 Shoulder to Overhead (155,105)
600m Run
12 Shoulder to Overhead
400m Run
9 Shoulder to Overhead
200m Run
6 Shoulder to Overhead

Level 3- 135,95
Level 2- 115,75
Level 1-95,45

Free Endurance Class @ 10:00am
Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. These workouts are designed to enhance your training, not crush your body before your next workout. This class does not count toward your normal class schedule. All members are welcome to attend, come check it out!

Endurance WOD

AMRAP 10
Row 250m
10 KB Swings

Rest 60 Seconds

AMRAP 10
10 Wallballs (20 /14)
20 OH Lunges w Med Ball

Rest 60 Seconds

AMRAP 10
10 Push-ups
50 Double Unders

*Scaling options posted during class

Core Cash Out
60 Russian Med Ball Twists

At Home WOD
AMRAP: 8
10 Burpees
12 Alternating Lunges
14 Hollow Rocks