First City CrossFit – CrossFit
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
Metcon (Time)
3 RFT
200m run
30 alt DB Snatch
20 alt Pistols
10 Pull Ups
A – 40#/20#, alt jump lunges, ring rows/jumping pull ups
S – 50#/30#, assisted pistols, pull ups
C – 65#/50#, Chest to Bar”