FREE RANGE CROSSFIT

WOD 130219

Workout Specific Strength
A1. Behind the neck push press x5
Every 2:30 (x4)

B1. Rope Ascent x3, 2, 1
Rest 2:30 between sets

“Yankee”
10 HSPU
10 CTB Pull-Ups
8 HSPU
15 CTB Pull-Ups
6 HSPU
20 CTB Pull-Ups

This workout is quick and a smoker on your shoulders. If shoulder mobility is your goat, make sure you come a little early to class for some extra shoulder warm-up on your own.

Here are some tips from K Star on losening up for shoulder rotation. Grab a friend or a barbell and have them step on you.