First City CrossFit – CrossFit
Workout
CFNE Bulletproof shoulders (No Measure)
CFNE Bulletproof Shoulders
1. Side Plank / Reverse Fly – 20 each side
2. Modified Push-up Y-hold – 15 sec hold 3-4 each side
3. Scapular Push-up – 15 reps
4. Partner Ts – 5 reps then overload, 4-5x
5. Partner Ws – 5 reps then overload 4-5x
6. Cuff isolation – 15 reps per side
https://www.youtube.com/watch?v=ACAz6HFj1xE
Workout
Metcon (Time)
Complete 5 rounds for time of the following
500m row
400m run
30x double unders
Mobility
1. Cool down with a gentle walk to the parking lot entrance and back.
2. Cool down with 6 gentle toe circles in each direction.
3. Cool down with 6 flexions and extensions of the ankle .
4. Calf stretch against the wall – 4 min
5. Ball smash the calf – 2 mins
6. Hamstring stretch with foot on a box
* 1 min with straight knee hip forward, 1 min with knee bent and forward.