MONDAY CROSSFIT 11/13/17
E2MOM x 32 minutes (4 sets each)
min 0-2: 45 seconds of strict pull ups (2 rds supinated grip, 2 rds pronated grip)
min 2-4: box step up x 8 each leg
min 4-6: shoulder press x 8 reps
min 6-8: sumo deadlift x 10 reps
NOTES:
pull-ups- aim for more reps or lighter band than last week
press- use a barbell. choose a load that is challenging for 8 reps (60-70% 1RM)
step ups- same weight as press
deadlift- choose a load that is challenging (generally around 50-60% 1RM)
B. Max Effort 500m Row
