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CrossFit 052714

27
May

CrossFit 052714

Fairview Park – CrossFit FVP

Mobility – Improve Shoulder Position for Press and Rack

Warm-up
1. Foam Rolling of the Thoracic Spine
2. Foam Rolling of the teres minor, infraspinatus area
3. Sleeper Stretch / Shoulder Capsule Stretch
4. Band Pec Stretch
5. Lat Stretch
6. Band Dislocations

Barbell
a) Push Press 3×10-12
b) Ring Dips 3xME
c) Ring Rows 3xME
** Complete a+b+c with little to limited rest between movements. Rest 90 seconds to 2 minutes between sets.

Conditioning
8-min AMRAP of:
10 KB Clean + Press 35/20
15 KTE
20 Double-unders
– Post total reps.

Push Press (3×10-12 increase)

Ring Dips (3xME)

Ring Rows (3xME)

Metcon (AMRAP – Reps)

8-min AMRAP of:
10 KB Clean + Press 35/20
15 KTE
20 Double-unders