Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

9/13/16

Congrats on your 1st Half Marathon Jen!!!

WARM UP
Andy

STRENGTH
Shoulder Press
Build up to heavy single
Then:

PUSH PRESS 

2xMax Reps Push Press @85% Shoulder Press

WOD

10 min EMOM
6 DB Pushup
6 Renegade Row
3 Strict Pull-ups
*Hold Hollow with any time remaining in each minute

REST 2 MIN

2 min AMRAP
3 DB Pushup
2 Renegade Row

then

4 Rds not for time:
12 DB Bicep curls
10 lateral raises
10 Arnold presses
10 Bent over flys