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5.17.17

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Dynamis CrossFit – CrossFit

Warm-up

400m Run

3 sets

10 Squat Twist (5/ea.)

2 Inchworm + Pushup

4 Samson Stretch

Banded Shoulder Distraction – 3min/side (forward/back/across)

A: Metcon (Time)

20 Rounds For Time

5 Pull-up

10 Push-Up

15 Air Squats

1 Parking Lot Loop Run

40min CAP. If you do not finish under cap, score = 40:00 + 1sec for ea. remaining rep
Rx+ = 20/14# weight vest 🙂

Rx = as is

AD = 3 Pullup, 6 Pushup

SD = jumping pullups, modified pushups

B: Hollow Rocks (100 reps NFT)

Strict HB rocks