CrossFit and Shoulder Health http://library.crossfit.com/free/pdf/CFJ_2014_09_Shoulder_Long3.pdf

CrossFit and Shoulder Health http://library.crossfit.com/free/pdf/CFJ_2014_09_Shoulder_Long3.pdf

Warm-up: 2 rounds not for time of: 

10 kipping handstand push-ups

10 strict toes to bar

10 box squats 

A: Every minute on the minute for 10 minutes

5 wall balls (30/20)

5 Russian kettle bells swings (70/62)

B: 4 rounds not for time of: 

3 scapular retractions 

3 strict pull-ups

rest 1 minute

C: 5 rounds for time of: 

100 meter sprint

10 Burpees