30 Apr 15 - CrossFit Fibre

Warm up:
400m Run
Movement Flow & Prep for OHS
Pec Stretch on Rings + Lat/Tri Band Stretch
Shoulder Pass Over/Dislocates

5 Rounds
400m Run
10 Overhead Squat 43/29
15 Ring rows

Banded Shoulder Ext Rotation 6×3
Banded Shoulder Int Rotation 6×3
Hanging Shoulder Depression 6×3
Push Up Plank With Ant Tilt, Post Tilt 60sec x 3

Do the Shoulder Strength work at the end of the WOD.

7pm Beginner

Warm up: (15mins)
400m Run
Med ball front squats

STRENGTH: (20mins)
Front Squat 3 reps x 4
Push Ups 10 reps x 4

4 Rounds
10 x 20m Lap Run
10 Ring Rows
15 Wallballs 20/14