Main - CrossFit View Public Whiteboard: - TopicsExpress

Main - CrossFit View Public Whiteboard: bit.ly/1D0WYNs Mobility A: PVC Pipe Raises (3 x 8) Laying Prone, Snatch Grip on PVC, Drive PVC up and behind shoulders, pausing and holding before returning to start position. Mimicking shoulder movement during kip. B: Box Shoulder Stretch (3 x 8) Palms down and flat on box, arms extended. Pass head and chest through the shoulders. Metcon Metcon (Time) For Time: 15 Hang PWR SN 15 Ring Dips 400m Run 12 Hang PWR SN 12 Ring Dips 400m Run 9 Hang PWR SN 9 Ring Dips 400m Run Rx+ 115/75# Rx 95/65# Scaled 75/45# Extra Metcon (Distance) Run, Bike, Row, Swim Repeat Untill form Deteriorates 6:00 ON at 5k Race Pace 3:00 OFF

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