Resources

Boulder Shoulders

December 5, 2017 | No Comments


586 CrossFit Asylum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1 Min Jump Rope or Double-unders

10 Push-up to down Dog

10 High Pulls
1 min Lat Smash

1 min T spine Smash

1 min Bowler Stretch

1 min T spine Wall Opener

Skill Work

2×5 Pausing Hip Drive

2×5 Push Press

Weightlifting

Push Press (5-5-3-3-2-2-1)

Start @ 55% add 5% each set

Cash Out

Metcon (AMRAP – Reps)

AMRAP2

Squat Cleans 135/95

Stretch





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