WOD: Tuesday 5/10/16

Warm-up:

- Shoulder Stretches w/bands

- Spend 5m rolling out upper back

- 20 x Pass-throughs

2x

- Bike 15 Cals @ moderate pace

- 15 x Push-ups

Strength/Skill: 4 x Shoulder therapy!

- 20 x Face pulls (bands or kaiser machine)

- 10 x Y's and T's (lay on ground)

- Strict One-arm Arnold Press w/KB (Slow and controlled! This is not a strength movement!)

Metcon: 5 Rounds Intervals (1m on/30s off)

- KB Swings (70/53)

- NPU Burpees

- Mountain Climbers

Choose a Cash-out: Run 1 mile @ moderate pace OR Assault Bike for 10m @ moderate pace

Additional Work:

- Snatch-grip Behind-the-neck Strict press: 5 x 8 (stay light)

- Clean Pulls from blocks: 7 x 2

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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733