Tangletown CrossFit

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12.23.2021

Warm Up
2 sets for quality
10 scap push ups
10 prone shoulder Y raises
10 DB Z- press
10 air squats


Mobility
posture exercises
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1️⃣ Half kneeling PVC T spine rotation
2️⃣ Foam roller wall slide
3️⃣ Back to wall shoulder flexion
4️⃣ Prone PVC Y’s
5️⃣ Side lying T spine rotation


Push press
50%x5, 60%x3, 70%x3, 75% x 3


Front squat
75% x 5
80% x 3
85% x 1
90% x 1


WOD

"Closure"

Every 4:00 for 3 sets
400m row/ski
100 feet farmer carry 70/53
10 burpees
3 wall walks