July 12 2018

July 12 2018

Events:

  • Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
    (please email coachdiana@crossfit858.com to book a spot)

SWOD: Shoulder Health
Warm Up:
A) Crossover Scaption x8
B) Reverse Flys x8 (light weight, 1ct hold at top)
C) Band Face Pulls x8

Strengthen:
A) Empty Cans x8-12
https://www.youtube.com/watch?v=jAjmBHAQvhQ
B) Supine Band External Rotation x8-12
https://www.youtube.com/watch?v=IOAhKIBKVaI
C) Floor Press x8-12 (Use DBs)

WOD
200m Run
30 FLR Ring Mountain Climbers
400m Run
30 Russian Twists w/ Slam Ball (30/20)
600m Run
30 Weighted Sit-ups w/ Slam Ball
800m Run
30 Toes To Bar