Another Week of Zoom CrossFit

I am thankful for being able to CrossFit via Zoom. Who will be working out today?
Bob, Dave, Nikki, Sonja, Rhonda, Jeff, Emily, Dana

General Warm Up
3:00 row, bike, run, or jump rope at easy pace

Shoulder Prep Warm-up
10 arm circles front
*start small and build to full range of motion
10 arm circles back
10 side to side arm swings
10/10 criss cross arm swings
10 up and back arm swings
5/5/5 PVC pass throughts
*5 wide, 5 medium, 5 narrow
10 reverse grip pass through
20 band pull aparts
15 scapulas retractions on bar
15 ring rows
15 box or bench dips

Skill and Build Up
0:20 box dip hold at top
0:20 box dip hold at bottom
5 bent over dumbbell rows

Workout
minimal equipment
40-30-20-10
bent over dumbbell rows (15lb set – 40, 30, 20, 10)
hand-release push-ups (I did regular push-ups on knees – 25, 18, 15, 10)

Accessory Work
20 pike progression (lean forward – which I can’t do — then lift both feet off ground)
20 hollow rocks (I actually could rock a little bit today!!)

Have a great day everyone!

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