Bulletproof Shoulder
Metcon (No Measure)
-15minutes for quality
-250m row@medium pace on damper 3 or below
-Supinated grip bar hang: 20second
-1 Arm suitcase deadliftx10 each arm@light to moderate weight
-Shoulder tapx10
-250m row@medium pace on damper 3 or below
-Supinated grip bar hang: 20second
-1 Arm suitcase deadliftx10 each arm@light to moderate weight
-Shoulder tapx10
(15min)
Hyung
(10min)
Taekeuk 8
Taekeuk 8
Kicks & Strikes
(10min)
Metcon
Metcon (AMRAP – Reps)
As teams of 2,
AMRAP 10
15 Partner sit-ups
15 Partner leg raises – Partner A
15 Partner leg raises- Partner B
15 Partner hamstring curl- Partner A
15 Partner hamstring curl- Partner B
AMRAP 10
15 Partner sit-ups
15 Partner leg raises – Partner A
15 Partner leg raises- Partner B
15 Partner hamstring curl- Partner A
15 Partner hamstring curl- Partner B
CrossFit Juke Joint 