Competition (01/21/16)

 In Competition

REGIONAL & OPEN PREP

*CF Open Practice Day

A. General Warmup
1000m Row
-then-
Head to toe ROM

B. Correctives
Banded OH Distraction
1min/side

Band Pull-Aparts
20

PVC Sots Press
30

C. Movement Warmup
OHS – Build to a moderate set of 3
C2B – Build to a UB set of 8-10
-then-

8 OHS
8 C2B
-rest 1min-
8 OHS
8 C2B

D. Metcon
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

*continue pattern until you can no longer fit the work into a 3min window

F. Recovery
5min Easy Air Bike
-then-
10min Shoulder Mobility & Cool Down

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