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SPILL THE BEANS

Perpetual Fitness – CrossFit

Weightlifting

Shoulder Press

PERFORMANCE:

10 minutes to build to a new 1 Rep Max

FITNESS:

AMRAP 10

5 Shoulder Press, Building

10 Piston Style DB Shoulder Press

15 Plank Shoulder Taps, 2ct

HEALTH:

AMRAP 10

5 Banded Internal Rotations (5/Arm)

5 Banded External Rotations (5/Arm)

5 Single DB Shoulder Press (5/Arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

3x AMRAP 5

15 Pull-ups | Banded | Jumping

10 Power Cleans (115/80) | (95/65) | (75/55)

5 Shoulder-to-overhead

*Rest 1:00 between AMRAPs. Pick up where you left off.

*Add 20/15# each round.

FITNESS:

3x AMRAP 5

10 Pull-ups | Banded | Jumping

10 Hang Power Cleans (95/65) | (75/55) | (65/45)

5 Shoulder-to-overhead

*Rest 1:00 between AMRAPs. Pick up where you left off.

HEALTH:

3x AMRAP 5

15 Double DB Bent Over Row | Single DB Bent Over Row | Lat Pull-Downs

10 Double DB Hang Power Cleans (35/25) | (25/20) | Alternating DB Hang Power Cleans (25/20)

5 Double DB Shoulder-to-overhead (35/25) | (25/20) | Alternating DB Shoulder to OH (25/20)

*Rest 1:00 between AMRAPs. Pick up where you left off.

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