WARM UP – MOBILITY
1) 2-3 mins shoulder burners, rotations, circles etc.
2) Banded shoulder warmups (dislocates, presses, supinated lat pull-downs + chin-over-band hold)
3) 2 sets:
10-12 per position: side, front, & rear delt raises with light plates
5-7 supinated ring rows + 10 sec chest to ring hold / 5-7 supinated chin-ups + chin-over-bar hold (use bands as needed to warmup)
rest 30-45 secs –
4) Tech half kneeling press w/light plate
WOD A
E3MOM x 3 Sets:
8-10 Half kneeling SA DB arnold press /side
rest 15-20 secs –
Max supinated COB hold
DB in opposite arm to kneeling leg (if left leg is forward, use right arm)
Aim for 20-30 secs on your first set of COB hold
WOD B
Z PRESS X 8
E3MOM x 3 Sets:
8-10 BB Z press
rest 15-20 secs –
10-15 Supinated chin-ups
Add bands as needed on chin-ups
WOD C
CROSSFIT OPEN WOD 12.1
7 min AMRAP:
Burpees to target 6″ out of reach
Bar should be approx. 6″ out of reach – just make sure you have to jump to touch it
ACCESSORY
3 Super sets:
10-15 Straight arm lat push-down to hollow
10-15 BB front delt raises
rest 90 secs –
