Boulder CrossFit – CrossFit

Shoulder Press (31×1 Tempo Strict Press
Every 2:00 x 4 Sets
4 Reps @ 70%+
)

“Jenga” (Checkmark)

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 GHD Sit-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 53/35lb, 44/26lb

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

“Optional Accessory” (No Measure)

3 Sets, For Quality

6-8 Incline Dumbbell Chest Fly

6-8 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Press Downs

8-10 Dual Dumbbell Lateral Raise