April 13, 2023

CrossFit – Thu, Apr 13
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Warm-up

A. General

5-4-3-2-1

Shuttle runs @ easy

Inch worms

B1. Mobility/Activation

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

B2. Mobility/Activation

10-20 seconds Hollow body hold with band

3-6 Leg raises to band

https://youtu.be/sBO8SuysFIo

Technique
Skill Practice (Checkmark)

Pull over

Scaling Options

Beginner

– Feet elevated Hip to bar

or

– Ball up on rings/pull up bar/ground

Intermediate

Using a kick over

Metcon
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shuttle runs

3 pullovers after each round

TC: 20 minutes

Score: Time

Scaling Options

Beginner

10 rounds

4 shuttles

Hollow/Tuck/Plank hold 30-60 seconds

Intermediate

Shuttle runs

2-3 Jumping Pull overs

Extra Accessory
Core (Time)

30-20-10

V-ups

Sky touches, Feet raised

1/2 turkish get up