tuesday 5th, 2017


CrossFit 972 – CrossFit

Gymnastics

Pull-ups (6×3-5)

strict movement

rx – chest to bar

scaled – banded chest to bar

Metcon

Metcon (4 Rounds for time)

4rft

500m row

20 single kb jerks 53/35

10 box jumps
score rds individually

rest as needed

try to maintain high output evenly across all rds.

Mobility

roll lats and t-spine

banded shoulder distraction – https://youtu.be/-cUJpz5aGCI

banded bully – https://youtu.be/zeO4tTiwoBw