CrossFit Valitus – CrossFit

Shoulder Press (4×6)

6 reps at 65-70% of1rm

rest 90sec-2min b/w sets

Barbell starts from rack

Keep ribcage down and torso vertical

Metcon (AMRAP – Rounds and Reps)

“Carryon my Wayward Son”

15min AMRAP:

100m- Suitcase Carry (50/35) (35/20)

16- Strict Press (same weights 8/8 per side)

30sec- L-Sit Hold (accumulate)

50- Double Unders (100-Singles)
Be prepared to have your grip get loose

Pace yourself throughout the 15min don’t burn your grip out too early

L-Sit Hold can be from boxes, plates, or from hanging from rig.

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