Crossfit Restoration – CrossFit
Shoulder mobility and plenty of stability work today !! dress warm
*Tomorrow is Bring a friend day, if your friend signs up for our new “Kickstart” foundations program, your next month is on us
Gymnastics
scapula pullups (spend 5 minutes )
max set of 5 reps
scapula pushups (10-10-10-10-10)
Weightlifting
Metcon (Time)
Overhead barbell walk 165/105 then
kettlebell farmers walks 53/35 then
run with wall ball 20/14
start at 11th go to Washington to 9th street and back each time
Dont be a wimp, push your limits !
Every time you drop the bar do 5 jumps over bar
Every time you drop kettle bell or ball do 10 air squat