Smoked Shoulders

Smoked Shoulders

PSKC CrossFit – CrossFit

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Bench Press (Increase weight as reps decrease)


Pull-ups (5-4-3-2-1 Strict or weighted)

Increase the difficulty of the pull-ups as the reps decrease.

For example – decrease band tension or do heavier weighted pull-ups.


Metcon (Time)

100 x KB Push Press (each arm)

*each time you set bell down do 3 x strict pull-ups, including switching sides.

**must complete one side before switching to the next

**YOU pick the weight – challenge yourself pick something you can do around 5 sets per arm.
NO BRO REPS – we’re looking for GOOD reps and full lockouts.

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