“11/21/14”

CrossFit Boro – CrossFit

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(No Measure)

Banded OH distraction

3 min AMRAP:

5 strict presses

5 pullups

A: Shoulder Press (9 mins to build to 1RM)

B: DB seated OH press (6 mins to build to 8RM)

C: DB Tate Press (3×10)

D: Mini Band Push Down (100 reps )

E: Metcon (No Measure)

EMOM FOR 12 MINS:

EVENS: 3 STRICT PRESS @ 80%

ODDS: 5 STRICT PULL UPS

**BAND IF NEEDED, ONLY STRICT THOUGH

Mobility

Deltoid smash on wall

Posterior shoulder smash

Rhomboid smash

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