Southern Boom CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

90 seconds on machine or 400m run

5 strict hspu

5/5 plate presses in squat position
In bottom of squat using plate push forward 5x, then shoulder press plate 5x

Strength

Shoulder Press (4×12 @ 65%)

Begin your first set of 12 @65% and continue to build if possible

Super set 20 hollow body rocks between sets

Metcon

Metcon (AMRAP – Reps)

Wodapalooza WOD 4

16 AMRAP

2/2,4/4,6/6…..

Devil press 50/35

Box step ups
https://m.youtube.com/watch?v=_-iCGodEZNo