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F… My Shoulders

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Announcements

Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

Row 600m — Every 100m, increase the speed by 10sec per 500m

Run 400m — Every 100m, increase the speed

NO SANDBAGGING!!!

Skill Work

2 rounds:

30sec Handstand hold

10sec Rest

30sec Hanging L-sit hold on pullup bar

10sec Rest

2 rounds:

4 Wall climbs

4 Strict toes to bar

2 rounds:

4 Kipping HSPU

4 Kipping toes to bar

Primer

3 Rounds:

5 Thrusters

4 Toes to bar

3 HSPU

* Add load each round

Perform 1 round of the workout and adjust weight accordingly.

Metcon

F… My Shoulders (AMRAP – Rounds and Reps)

EMOM as long as possible:

5 Push Press

6 Toes-to-bar

7 Thrusters

Rx+ = 5 HSPU, 95/65

Performance = 75/55

Fitness = 45/35, sit ups

22-Minute Time Cap