Crossfit Garage – CrossFit
Weightlifting
Deadlift (3×1 @ 75-85-95%)
Shoulder Press (3×1 @ 75-85-95%)
USE YOUR 3 REP MAX TO FIND YOUR PERCENTAGES!!
Accessory Work
Metcon (No Measure)
3 Rounds
25 KBS 53/35
15 sec L-Sit
8 Filly Presses (moderate weight)
-rest as needed between sets-
Reference
Filly Press
Using one KB and one DB.
Hold the KB in one arm in the front rack position while simultaneously pressing the dumbbell with other arm.
Switch arms and repeat to complete one set.