Announcements
Women, WOD, and Wine event on Friday May 15th – please be sure to sign up online, “Bros, Barbells, and Beer” coming soon. Regularly scheduled 6pm and 7pm WODs on May 15th are cancelled.
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 (Time)
Complete 3 rounds of the following for time
20x Shoulder-to-Overhead (155/105)*
20x Lateral burpees over the barbell
* from the ground, not the rack
Mobility
1. Wrist and Forearm cooldown and stretch – 1 min per side
2. Banded Across the Body Shoulder stretch – 1 min per side
3. Ball smash the chest – 2 mins per side
4. Ball Smash between Shoulder blades – 1 min per side