26 01 17 – Single arm shoulder press

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26 01 17 – Single arm shoulder press

CrossFit St. Albans – CrossFit

Warm-up

STOH Warm up and Pre activation (No Measure)

2 min dubz practice

PVC dislocates / pass overs 10-15 reps

Banded pull aparts 10-15 reps

Scap Push-up 10-15 reps

Plank shoulder taps 10-15 reps

Banded shoulder distraction

Weightlifting

Single arm dumbbell shoulder press (5-5-5-5-5)

Complete X reps on each arm separately

Press with your weaker arm first
Superset with 10 shoulder flys using light plates

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

14 box jumps 24/20″

12 back squats 60/35kg (from the floor)

10 burpees