CrossFit Valitus – CrossFit
Shoulder Press (5 x 3 @85% TM)
Go for Max Reps in the last set.
Burpee Barista (Time)
3 C2B Pull Ups
4 Pull Ups
Rx’+ All sets on the bar
unbroken (12 reps),
preferably with no loss of
rhythm or flow.
Start with a managable weight
for the first set of OHWL
and increase weght throughout
the remaining sets for all types of lunges.
DB OHWL (E2MOM x3, 10 Steps , Build)
Dumbbell Overhead Walking Lunge
DB FRWL (E2MOM x3 , 10 Steps, Build)
Dumbbell Front Rack Walking Lunge
DBWL (E2MOM x3, 10 Steps, Build)
Dumbbell Walking Lunge w/ weight at the hang.