WARM UP – MOBILITY
Green band shoulder stretches
–
Delt raises & Y raises w/ light plates
Ring rows, bench dips
BB shoulder press & bent over rows
WOD A
SHOULDER PRESS X 12
E3MOM x 4 Super sets:
12-15 Shoulder press
5-10 Pullups
12-15 Side delt raises
—
– Start with a weight that you can do 15 reps on shoulder press and build as/if needed
– Take bars from the floor
– Any pullup variation – strict, weighted, kipping, chest to bar, bar muscle up etc. just pick a number and stick with it
WOD B
BENT OVER ROW X 12
E3MOM x 4 Super sets:
5-10 Dips
12-15 Bent over rows
10 Y raises
—
– Any variation of dip; bar, ring, bench, strict, weighted, kipping etc.
WOD C
CROSSFIT OPEN WOD 12.1
7 min AMRAP:
Burpees to target 6″ out of reach
*Work to approx. a 6″ target, or something you have to jump to touch with both hands
