First City CrossFit – CrossFit
Warm-up
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 (No Measure)
Pull Ups Progression
5 x 3-5 overhand grip STRICT pull ups
OR
5 x :15 sec flex arm hang
rest :90 between sets
stronger athletes should add weight
Workout
Metcon (No Measure)
Every minute on the minute (EMOM) for 15 minutes, alternate between these 3 stations
15 cal row
15x DB Thruster (40-60#/23-35#)
15x Hollow Rocks
Mobility
1. Cat cow pose – 2 min
2. Forearm stretches – 2 min
3. Hurdler to hamstring stretch – 1 min each