8/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

**may also use crossover symmetry bands for these movements**

10 band face pulls

https://www.youtube.com/watch?v=IndIttUTNMU

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

10 Internal Rotations (5 each arm)

Shoulder Press (12 minutes to find 5RM strict press)

Shoulder Press (10 min EMOM – 3 presses with 5RM weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 **outdoors if possible**

7 hang power cleans (95/65)

7 lateral burpees over bar