CrossFit Empire South – CrossFit

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Pre-workout Strength

Shoulder Press: 2-Rep Max (Weight)

Shoulder Press:

10:00 to work to a heavy 2-rep-max shoulder press.


EMOM 10: DB Shoulder Press and Row/Bike (AMRAP – Reps)


EMOM 10:

7 DB shoulder presses (35/50 lb)

AMReps calorie row or bike

– Use two DBs.


EMOM 10:

7 DB shoulder presses (20/35 lb)

AMReps calorie row or bike

– Use two DBs.

A) Athletes perform both movements in each minute.

B) DB presses should be heavy, but always unbroken.

C) :30-:45 seconds to accumulate calories every round.

D) FAST transitions.

E) Consistent bike/row pace for the first 9 rounds with a sprint to finish.



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