Shoulder Prehab
1) Table Work-Y’s, T’s, Extension 1×10 each
2) Bar In Rack Rows 2×15
3) Push up plus 2×15
4) Sleeper Strech 2x:30each side
A) Push Press
5×3 *Increasing
B) WOD: AMRAP 7
25 double-unders
5 burpee bar muscle-ups
*Jump to a bar at least 6 inches beyond your reach.
*Compliments of CrossFit Mainsite
C) Accessory: Walking Lunges
*AHAP for 20 steps without sitting weight down
*Use KB or DB
Time
0-10 Prehab
10-30 Push Press
30-35 Rest
35-45 WOD
45-End Accessory