Wednesday 3/6/2019 - Accumulate Shoulders


M-1: 15:00 Volume Accumulation (AMRAP)

Option A: 1-5 Ring Muscle-Ups 20'-60' Handstand Walk 0:10-0:30 Single Arm Plank/side

Option B: 2-5 C2B or Pullups 15 Shoulder Taps or 3 Wall Walks 0:10-0:30 Single Arm Plank/side

Option C: 6 Strict Banded Pullups or Ring Rows 50' Straight Arm Bear Crawl 0:30-1:00 Front Plank

M-2: 5 Rounds for Total Reps:

1:00 Pushups 1:00 Farmers Carry (every 10' = 1 rep) 1:00 Assault Bike

Option A: Perfect Push ups Farmers Carry 50/35# DB

Option B: Modified Push ups Farmers Carry 40/25# DB

Option C: Incline Push up Farmers Carry 35/20# DB

GEAR: 2.5

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ashley@crossfitfargo.com
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