Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

5 minute Row

5 minute TGU

Movement Prep

5 mins

(No Measure)

Shoulder Mobility/Stability

Couch Stretch

*can be performed during warmup sets for Shoulder Press

Weightlifting

15 mins

10 Minute ALT EMOM

5 Shoulder Press (at 70% 1RM)

20 Hollow Rocks

Shoulder Press (5×5 @ 70%)

Metcon

Metcon (Time)

5 Rounds

400m Run

20 KBS (Rx+ 2.0/1.25)(1.5/1)

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