Westbound CrossFit (Coach Kyle)
0700 (4 of us)
Warm Up
Echo Bike
Banded scap retraction
Band pull aparts
Band traction - Green band at base of rig with cross over ankle and calf on foam roller
Banded activation
Activation
High Pull
Press from Behind Neck
Overhead Squat - Place bar at base of neck, push while descending (i.e. the bar is the ceiling)
Strength
Muscle Snatch - Built up to 85 pounds
Clean Pull + Hang Clean Pull - Built up to 145 pounds
Nice little mover. Glad I got my butt out of bed.
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