Main - CrossFit View Public Whiteboard: - TopicsExpress

Main - CrossFit View Public Whiteboard: bit.ly/1kNnnrs Dynamic #5 (No Measure) Samson Stretch PVC shoulder dislocates PVC shoulder circles 10 x Push-ups 10 x Squats 10 seconds at the bottom of the squat 10 x PVC OHS kneeling bicep/forearrm/triceps stretch Partner seated pec stretch Single Leg PNF toe touches Push Press (1 x 1) 20 min to establish a 1RM Metcon (Time) 30 Min Cap Row 1000 M 50 offset push ups 45/25 plt Large Loop Run 50 plate sit-ups 45/25 400m Run 50 Ball Slams 14/20 Offset push ups are done by placing only your right or left hand on a plate. 25 left arm 25 right arm. Partition as needed There are two main benefits to the offset pushup. First, you increase the load on the lower side, making it work harder. Second, it increases the stretch of the chest muscles on the upper side. If you cant run row 1000, 1000, 600

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