“10/28/14”

CrossFit Boro – CrossFit

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“Oct 28, 2014” (No Measure)

Banded OH w/ External rotation bias (BASL Area 2)

20 arm circles forward

20 arm circles backward

2 rounds:

5 DB S2OH

5 lunges

10 DU

A: DB pullovers (2×15)

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

10 DB PUSH PRESS

20 DB STEP UPS

30 DU

**USE DIFF DB…NO SCALING DOWN AFTER YOU PICK YOUR WEIGHTS

C: FLR (3 min hold )

Mobility

Banded OH distraction

Achilles smash

Thoracic ext on roller (stand DB on end and use to anchor hands)

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