CrossFit – Thu, Sep 26
General Warm-up
On a 7:00 clock:
10 plate ground-to-overheads
10 hollow rocks
10 alternating Samson stretch lunges
:20 bottom-of-squat hold
240926 (5 Rounds for reps)
– RX –
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
– INTERMEDIATE –
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses
– BEGINNER –
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses
Shoulder Press (Weight)
Stretching
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll lats/arm
– AT-HOME – (5 Rounds for reps)
Every 4:00 for 5 sets:
40 air squats
Max-rep dumbbell shoulder presses (35/50 lb)
– Use two DBs.
– MASTERS 55+ – (5 Rounds for reps)
Same as Rx’d
