BOX – CrossFit
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