Thursday - CrossFit

Bytown 1.0 Christmas Party 2012

Bytown 1.0 Christmas Party 2012

Shoulders and Animals Gym Prep

PVC pass throughs
Shoulder Flexion
Shoulder Extension
Bear Crawls -> Bear Hops
3 x 5 Bear PU
3 x 10 Hang Shoulder Depress/Retract
TABATA Chin over bar hold/L-sit or hang

Handstand Endurance.  (8 Rounds for time)

Handstand hold for time


RX + is Shoulder taps for reps

Metcon (AMRAP - Rounds and Reps)

20min Amrap

Run 200m
20 Pull ups
20 Box jumps 24/20

Dan Shrum