• AP Coach

9.27.18 Thursday


Mob: Mob: Softball Infras/Pecs x2m

(What’s your favorite skill to work on in CrossFit?)

Warmup: 2 rounds

Inchworm into Pushup x5

Supinated grip Ring row x10

Plate Counterbalance Squat x10

Skill: Rope Climb Skill

2x3 Footwork

2x10-20s Holds

2x1 RC focus on Hips to Rope

3x 1 Legless + 1 RC (or 2 RC) + PVC Lat Stretch x5 breaths

WOD: “Kinda Chelsea”

30m EMOM

4 Strict Pullup

8 pushups

12 Air Squats

*If EMOM passes then continue as AMRAP

Post Stretch:

3 sets

Band Tri Ext x15

Band Facepulls x15

Band Ext Rotations x15e

Then,

Band 3 Way Shoulder Series 2x10e

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