CrossFit: WOD Previous Next

6/20/2013

5:30 PM

1:00:00

Health

166 lb

Notes

“Helen”

3 rounds for time of: 13:23

Run X 400 meters

Kettlebell Swing X 21 @ 35#

Pull Up X 12 - green band

Then, 3 rounds of:

Y’s, T’s, L’s X 5 @ 5#/2.5#

Shoulder Sweep Complex X 5 of each movement

Shoulder Distraction X 1:00 each side – with a band attached to the Pull Up rig, grab on with your right hand, step your right foot back and load up the arm/band. Relax your arm as completely as possible. Play around with the different corners and angles by pulling your shoulder back, looking up towards the ceiling or pushing your chest towards the floor.

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