CrossFit Village Berwyn – CrossFit
Warm-up (No Measure)
Shoulder Warm Up Progressions w/ Plate
Use a 2 1/2 or 5lb pair of plates to perform a set of 10 reps for each of the movements:
Lateral Raise Circles
Front Raise Swings
Small Circles Forward & Back
Large Circles Forward & Back
90 degree Raised Elbow Rotations
Shoulder Press (5-5-AMAP)
Take 12 minutes to perform 5 reps at 75%, 5 at 80%, and as many as possible at 85% of your 1 RM shoulder press. Start with the bar and increase weight for 3-4 sets of 3-5 reps until you get to your starting weight.
Complete 5 Rounds for time:
25 slams balls
-Rest 1 minute between rounds-
Score is total time including rest.
This is meant to be fast (less than 2 minutes per round).
Scaled: 20/15#, 2x singles