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
Inchworm
Lizard
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

60/60/45/45/45/30/30/30

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