“10/30/13”

BOX – CrossFit

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Shoulder MOB (No Measure)

20 PVC pass thrus
1 min of 1st rib (each shoulder)
1 min of banded distraction (each)

A: Shoulder Press (14 mins to establish 1 rep max )

B1: Chin Up (10 reps (supinated grip))

B2: Push Up (20 Perfect reps )

Rest 2 mins then begin WOD

D: “Hey, lets lift some weight” (AMRAP – Rounds and Reps)

8 min AMRAP:

10 DL (135/93)
10 Hang power clean
10 S2OH