CrossFit Skill Season

5/9/17

PreHab: Scapular Activation, Shoulder Prep

Warm-up: Agility Drills + Runs, Pull-up Variations, Hold, Dips, Support

Skill: Handstand Push-ups, Handstand Walking

WOD: 

Rx: AMRAP 25mins
600m run
21 HSPU
15 Pull-ups
9 Dips

Rx+: AMRAP 25mins
600m run
21 HSPU
12 Muscle-ups

Option 1: AMRAP 25mins
600m run
15 PROM HSPU
9 Pull-ups
9 Dips

Option 2: AMRAP 25mins
400m run
15 DB Press
12 Assisted Pull-ups/Ring Rows
9 Push-ups

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