12/05/18

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 pull aparts

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

10 band face pulls

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

10 External Rotations (5 each arm)

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

10 Internal Rotations (5 each arm)

Shoulder Press (5-3-1-1 (find 1RM, 10 min cap))

Overhead Squat (5-5-5-5-5 (12 min))

Metcon (14 Rounds for reps)

EMOM 14

5 OHS (95/65)

7 C2B pullups

**record 12 reps if finishing EMOM

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