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Black Friday

27
Nov

Black Friday

CTOWN CrossFit-Downtown – CrossFit DTF

Bulletproof Shoulders (No Measure)

Bulletproof Shoulders

1. side plank w scapular retraction – 20 per side

2. push-up y hold – 15 sec/ 3 – 4x

3. scap push-ups – 15

4. with a partner, 5 thumbs up t raises plus 5 sec partner overload x 3-4 (squeeze, pull shoulder apart)

5. with a partner, W with rotated palms, pinkys to sky, same as t

6. cuff isolation – 2.5# wt on side, 15-30 reps

Shoulder Press (5,5,5,3,3,3+)

Increasing weight, perform all 3 reps on final set and continue to rep weight until failure.

Metcon (AMRAP – Reps)

OTM x 20 of:

odd: 12 Burpees

even: 15 Wall Balls 20/14 @ 10’