Gym – CrossFit

Without wood a fire goes out; without gossip a quarrel dies down.
—Proverbs 26:20

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Upper Body Warm Up (No Measure)

20 seal jacks
10 air squats
20 push up plus
1 push up EQI
10 push ups
10 band dislocates
10 minutes or 3 rounds

Shoulder Press (5@55%, 4@65%, 3@75%, 2@85%, 1@90%, max reps@80%)

Strict Shoulder Press:https://www.youtube.com/watch?v=xe19t2_6yis

Metcon (Time)

4 RFT

10 (right arm) DB OH Squat #50/35

200m

10 (left arm) DB OH Squat

200m

10 Box Jumps 24″/20
DB OH Squat: https://www.youtube.com/watch?v=fa_yJa2XwXk