“11/6/13”

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)

Srict Press clusters (2.2.2.2.2 x 3 sets )

90% 5×1.1.1.1
rest 50 sec./2 min
rep every 20 secs, rest 2 mins between sets

“How’re those shoulders feelin?” (Weight)

20 min EMOM:

Evens: 3 hang full cleans (165/113)
Odds: 3 push press (165/113)

Static Front Rack Hold (accumulate a 90 sec hold )

Your weight for the hold should be around 110% of your front squat max

Keep your core tight, keep your elbows high, and push your shoulders up

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