Different ways to target the back of the arm! Pick which one works for you
Warm up
- 10 ps single leg sits with bands
- 10 ps clams
- 10 ps clams keeping knees together and lift foot
- 10 ps planks pulls in prone position
- 10 planks shoulder taps with push ups ……5 push ups total
- 10 sec hold ISO lunge position x 2 hops right, switch legs
Weak skill or strength missed for 15 to 30min then
wod if doing 15 minutes of work
A.
5 Minute Row or Bike @ 60-65% effort
Rest 60 seconds or 10 shoulder retraction in plank
4 Minute Row or Bike @ 65-70%
Rest 60 seconds 10 shoulder retraction in plank
3 Minute Row or Bike @ 70-75%
Rest 60 seconds 10 shoulder retraction in plank
2 Minute Row or Bike @ 75-80%
B. 2x
15-20 snow angels, watch video below 🙂 face down do not lift head …only add small weights once move is mastered.
10 hanging knee raises, external rotation during hanging please
5 skin the Lindsay or should I say CAT
10 renegade rows…. weight not too heavy and core tight and no turning …. 🙂
20 hip bridges ….. make sure full glut is firing
Paradiso CrossFit Prehab – Reverse Snow Angel – YouTube
https://www.youtube.com/watch?v=Rwm7QgLllSA