Cascade CrossFit – CrossFit

Warm-up

Shoulders (No Measure)

3 sets:

10 Calories Ski Erg

10 Pass throughs

10 Scap Pushups

10 V ups

5 inch worms

Mobility:

Banded shoulder stretch

:30 facing rack

:30 facing away from rack

*Each arm

Weightlifting

A: Shoulder Press (1RM)

warm up to working weight, then take 3 heavy attempts

B: 171010 (Weight)

8 Min EMOM:

Even- 8 Strict (switch grip) pull-ups OR banded strict pull-up

Odd- 12 Overhead dumbbell tricep extension

Metcon

“Mainsite WOD 171006” (Time)

15-12-9 reps for time:

power cleans 135/95

Thrusters 135/95

Cash out: 171010 (No Measure)

1 minute Side Plank (L)

rest 1 min

1 min side plank (R)

rest 1 min

1 min Plank on elbows