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Watch out for falling elephants!

20
May

Watch out for falling elephants!

CTOWN CrossFit-Downtown – CrossFit DTF

1. Bulletproof Shoulders

2. EMOTM x 21
One: 1 Power Clean + 4 Front Squats + 2 Jerks (AHAP)
Two: 5 Pull-ups + 10 Push-ups + 15 Squats
Three: Cal Row 13/11
– Repeat for 7 rounds

3. 1 mile Run NOT for time.

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 (No Measure)

EMOTM x 21

One: 1 Power Clean + 4 Front Squats + 2 Jerks (AHAP)

Two: 5 Pull-ups + 10 Push-ups + 15 Squats

Three: Cal Row 13/11

– Repeat for 7 rounds

1-Mile Run (Time)

Max Effort 1-Mile Run
NOT for time.