45lb bar warmup
Shoulder Press: 95x10, 135,145,155,165
Push Press:135x10x3
Upright Row: 75x10x3
Shrugs: 145x10x3
Front Raises: 45x10x3
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We Crossfit. This is our story...
As counter-intuitive as Crossfit may appear, it really does work.
So how much time do you spend in the gym? If you think you need to spend 2hrs to get a good workout, you're wrong. We've been Crossfitting since August of 2007 and on most days we're in and out of the gym within 45 minutes. That's because most Crossfit workouts last about 15 minutes. Those 15 minutes are PAINFUL, but they're worth it. We follow a 5 day on, 2 day off schedule. We're still going strong and we haven't gotten bored yet.
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