22 11 16 – Shoulders

From the Blog

22 11 16 – Shoulders

CrossFit St. Albans – CrossFit

Warm-up

STOH Warm up and Pre activation (No Measure)

2 min dubz practice

PVC dislocates / pass overs 10-15 reps

Banded pull aparts 10-15 reps

Scap Push-up 10-15 reps

Plank shoulder taps 10-15 reps

Weightlifting

Shoulder Press (5×10)

Super set with 10 lateral flys

Metcon

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Ground to overhead 30/40kg

For GTOH please power snatch if you can!