12022016

30
Nov

12022016

Crossfit Garage – CrossFit

Gymnastics

Butterfly pull ups

10 min to work on butterfly pull ups or the swing of it. If you have them help others out with them or try to become more efficient
Or go for max unbroken set of pull ups

Metcon

3 rds snatch du (Time)

3 rds:

30 power snatches 75/55

100 DU/ 300 SU

Accessory Work

Rotator Cuff exercises

3×10 Side lying dumbbell External Rotation (use a bench) light weight

3×10 Dumbbell shoulder Horizontal abduction (use a bench) light weight

3×10 Resisted shoulder internal rotation (use band on rig)