CrossFit Dragon Fire – CrossFit
Metcon (Time)
First Rib (Trap/Shoulder) Mobilization – 1:00 Each Side
Laying with your back on the ground, pin a lacrosse ball high on your trap. With a locked out elbow, bring the arm straight over head and reach back as far as you can. Continue passes for 1:00 each side.
Banded Shoulder Distraction – 1:00 Each Side
With the band attached to a pull-up bar, band an arm and rotate into external rotation (pull shoulder back in the socket as you turn your palm up to the ceiling). Take steps back to create tension and lengthen out the arm.
Pigeon Pose – 1:00 each leg
1. Snatch
3×1 Squat Snatch at 80%
2. Squat
3×5 Back Squat- work up
2. Conditioning
5 rounds of:
12 Dumbbell Snatches – you choose the weight
9 pull ups
6 ring dips
3. Row Conditioning-optional
A. 2x300m, :10 rest between sets
1 minute rest
B. 2x250m, :15 rest
1 minute rest
C. 2x200m, :20 rest