November 6th, 2014

FTX CrossFit

Scapula Strength Work (No Measure)

Push-up, Pull-up, Dip variants
3 sets each. Increase reps by one from previous efforts.

Metcon (AMRAP – Reps)

4 Rounds – Each round is 1:30
Perform Strict Wide-Grip Behind-the-neck Pull-ups to Failure, i.e. until you come off the bar.

Scale with Bands or Wide-range Rings.
Range of motion = Full hang to touching bar with the neck where the shoulders start.

Score = Total # of reps performed in the 4 rounds.

Metcon (AMRAP – Reps)

3:00 On / 3:00 Off, 3x
Rx: 30/20s, Rx+ 45/30s

DB Combo Reps of
SLDL, P-P Clean, S2O

Skull Cap

Skull Cap