Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90%
WOD: Sprint 10 seconds (outside on street), rest 15 sec. x 6 times. Rest 4 minutes then… 21-15-9 Snatch balance (95/65), 2 pood kb swing. 2 tire flips after each round.
Recovery: Seated forearm, Banded shoulder, 1:00 bar hang stretches.
Running Clinic coming to BCF! Open to the public. Details here…
This Saturday, Cream City CrossFit is having an Oly Lifting Day! Please contact Cream City CrossFit for details!