11.13.2014

Main – CrossFit

Metcon

Move seamlessly between each piece. No rest.

5:00 Row (Distance)

For Distance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

5:00 Double Unders (AMRAP – Reps)

DU for total reps

Accessory

Cross Over Symmetry – Activation

MOBILIZE YO-SELF!

*This will NOT be coach lead today. But you SHOULD work on your worst area(s).

1) Shoulder

A) Overhead Banded Distraction -> 2:00/side

B) Chest Opener Banded Distraction -> 2:00/side

2) Bottom of Squat

Banded Pigeon Pose -> 2:00/side

3) Undo Sitting

Couch -> 2:00/side

*The time requirement is a MINIMUM for soft tissue change. Sit and hold longer if you can/would like.

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