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Bullets And Barbells

2
Apr

Bullets And Barbells

CTOWN CrossFit-Downtown – CrossFit DTF

1. Bulletproof Shoulders
a. side plank w scapular retraction – 20 per side
b. push-up y hold – 15 sec/ 3 – 4x
c. scap push-ups – 15
d. with a partner, 5 thumbs up t raises plus 5 sec partner overload x 3-4 (squeeze, pull shoulder apart)
e. with a partner, W with rotated palms, pinkys to sky, same as t
f. cuff isolation – 2.5# wt on side, 15-30 reps

2. 3 x 50 Cal Row for time.
– Rest as needed for full recovery before each effort.

– Begin warming up on OHS during rest periods.

3. 3 rounds for time.
10 Overhead Squats 115/85
50 Double-unders

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

Metcon (3 Rounds for time)

3 x 50 Cal Row for time.

– Rest as needed for full recovery before each effort.

Metcon (Time)

3 rounds for time.

10 Overhead Squats 115/85

50 Double-unders