GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND
BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A
WORKSHOP/ WOD !!
I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER
ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL
MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN
SOME IMPORTANT LIFTING TECHNIQUES.
TIME 5:30 PM FRIDAY JULY 5 2019
COST$10.00
IF NOT DO NOT WANT TO COME TO WORKSHOP PLEASE COME TO
OUR REGULAR CFSS SOCIAL TO FOLLOW
at 7:00pm, SIGN UP SHEETS ON BOARD:)
Everyone Welcome
Warm up …Chipper Tuesday
Shoulder BIG 6 . At Rig with a Thera Band 10 each
- standing A
- standing T
- standing Y
- External rotation. arms stuck to side( facing side )
- Internal rotation at 90% 5 each (facing room)
- External rotation at 90% 5 each (facing away from room)
20 second hold with thera band around wrist, maintain external rotation
6 pushup with shoulder taps, do external rotation
REVIEW CLEAN
A.) For Time:
2,000m row
then…
10 Rounds
3 power cleans
6 push ups
9 air squats
Level 1: 75/55
Level 2: 115/75
Level 3: 155/105
Level 4: 205/145, bar facing burpees, alternating pistols