Friday 170630

As many rounds as possible in 7 minutes of:
1 Rope climb 15′
5 Ring dips
10 Walking lunge steps

Rest 3 minutes then:

As many rounds as possible in 7 minutes of:
1 Rope climb 15′
3 Weighted ring dips 40#(25#)
10 Walking lunge steps holding 40#(25#) dumbbell

Post results to comments or BTWB

Wallballs are better in three's!!!

Wallballs are better in three’s!!!

WHAT IS THE JOINT IN THE BODY THAT HAS THE BIGGEST RANGE OF MOTION YET THE MOST ISSUES?

Those darn shoulders.  Having all of the range of motion comes with benefits and drawbacks.  Here are some great movements to not only gain more mobility but also make them more stable.

#1 – 5 Way Banded shoulder stretch:  We will give up the goose early and give you 5 mobilizations in one video thanks to Kelly Starrett!

#2 – Banded Scarecrows:  This is a great drill to REALLY warm-up the shoulders before Snatch, Overhead Squats, and Pressing.

#3 – Banded stretch for internal rotation:

VERVE UPDATES

-CORNHOLE TOURNAMENT – This Saturday @ 1pm.  Even if you don’t want to play, come in and enjoy some food and drinks with awesome people.

BRING A FRIEND DAY – This Saturday too.  Bring them to any of the coached classes to show them the light that is CrossFit.

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