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