“11/7/14”

CrossFit Boro – CrossFit

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“Nov 7, 2014” (No Measure)

Bilateral internal rot mob (BASL Area 3)

Banded OH distraction – Lat version (drop banded side foot and rotate)

20 arm circles forward

20 arm circles backward

10 pushups

10 ring rows

5 pushups

5 ring rows

A: Banded Bench Press (50% FLOOR PRESS MAX ON BAR 30% BAND TENSION)

B: Incline DB Press (3×10)

C: Metcon (1 Rounds for reps)

3 SETS MAX EFFORT:

STRICT PULL UPS

REST 1 MIN

**TOTAL REPS IS SCORE

D: DB bent over row (3×10 per arm )

E: DB pullovers (3×10)

F: Band Pull Aparts (3×20)

G: Metcon (Time)

Max Effort Plank

Mobility

Lateral pec smash on rig

Posterior shoulder smash

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