CrossFit LandRush – Mass Class

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Shoulder Press

Every 2 minutes for 14 minutes (7 sets):

Set 1: 5 reps @ 60%

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80%

Set 4: 1 rep @ 85%

Set 5-7: 8 reps @ 65%

Accessory Work

Four sets of:

Single-Arm Dumbbell Press x 8 reps each side

Dumbbell Row x 8 reps each side

Reverse Dumbbell Fly x 20 reps

One set of:

100 Banded Triceps Extensions

Core Training

Three sets of:

Hollow Hold x 30 seconds

Alternating V-Ups x 12 reps each side

Tuck Hold x 60 seconds