Crossfit Restoration, True.focus – CrossFit
Weightlifting
Shoulder Press (10,5.4.3.2.1)
Work up to a heavy single rep. In between each set, perform a 50 meter farmers carry (heavier the better)
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM
Minute one : Shoulder press, 60% of A, 15 seconds for max reps
Minute two: 30 seconds of shoot thru’s or Rolling planks
Minute three: sprint around the building
Minute 4. Rest
Repeat 5 times