CrossFit South Rockland

Thursday, May 16, 2019

5/16 Day#25



Warm Up 
Shoulder Health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

Skill
STRICT Deficit HSPU

WOD
A- 5x 5
Max STRICT deficit HSPU

B- 3 rounds for time
800m run
25m hand walk
25m walking lunges

GoFit
Warm up 
Shoulder Health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

Skill
Bear crawl 

WOD
8x 
20:20
-Air bike
-Bear crawl
-Shuttle run
-Walking lunges


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