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National Holy $h!t I Gotta Get To The Post Office By Midnight Day!

15
Apr

National Holy $h!t I Gotta Get To The Post Office By Midnight Day!

CTOWN CrossFit-Downtown – CrossFit DTF

“The hardest thing in the world to understand is the income tax.” – Albert Einstein

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

Fit Test (5 Rounds for reps)

– Each event is individually timed or scored.

a. 400 m Run with med ball 20/14

– 1 min ME per mvmt of:

b. Dips

c. Pull-ups

d. Sit-ups

e. Tabata Squats

– 20 sec work/10 sec rest x 8 sets

– Score is lowest round.
Unfortunately can’t score the time differently than other tests. Simply turn the time into reps; i.e., 1:30 would be 90 reps.

We’ll figure way to make it work.