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CrossFit-Tuesday, 5/16/23

Warm-up

10 push-up to down dog

10 scap pull-ups/kip swing

15 band pull aparts

10 band scap circles

10 ring rows

3 wall walks



Shoulder Press

5@75%

3@85%

max reps@95%



EMOM10*

5 shoulders to overhead (115/85)

3 bar over burpees


*Each round add a rep of bar over burpees. If you reach a round where

you fail to complete the work in one minute, Rest the next minute then

resume the cycle at a burpee count 3 less than the # you failed on



Optional Accessory Work-4x12

incline DB flyes

prone I's Y's and T's

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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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