A. Warmup

400m Run
Arm Circles Big To Small To Big
Overhead Clap

3 Rounds Of
5 Pushup
5 Stationary Inchworm
10 Single Arm Dumbell/Kettlebell Press

B. Push Press | Bar Starts On The Floor

5 Sets Of Tempo Work Using Your 1RM
1×5 @40% X332
1×5 @50% X332
1×5 @60% X332
1×5 @70% X332
1×5+ @80% X332 Last Set Is An AMRAP

C. Mobility WOD

Focusing on the PosteriorAnterior Shoulder/Overhead Positioning

*All movements are performed for 2 full minutes on each arm/shoulder

1. Banded Overhead Distraction – Improves Overhead Positioning, External Rotation / Test Retest Over head

2. Overhead with External Rotation Bias – Improves Overhead Position, External Rotation / Test Retest Front Rack and Overhead

3. Reverse Sleeper Stretch – Improves overhead position, Front rack position / Test Retest Overhead Position

4. Barbell Shoulder Smash – Improves Rotation Capacity, Shoulder Mechanics, Shoulder Pain / Test Retest Overhead press

5. Banded Bully – Improves Rotation Capacity, Shoulder Mechanics and Shoulder Pain / Test Retest Overhead press

Join the Fitness Community at CrossFit North Phoenix!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit North Phoenix is located inside HardWodder One in the Deer Valley community of North Phoenix
For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

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