A. Hill Sprints
4 Full, 4 half (from telephone pole to palm tree)
B. 10 min AMRAP:
Some of you guys have probably seen the new bands attached to the pullup rig. The band system is called Crossover Symmetry (CS) and is something I am really excited about. In due time, everyone in the gym will learn how to use CS and use it regularly. I have already pulled a few members aside (mainly those with a history of shoulder issues) and showed them how to use CS. When I get back to the gym on Monday, myself and the rest of the coaches will begin personally showing every member how to properly use the system.
The benefits to CS are numerous. I spent hundreds of hours doing similar exercises for baseball, and I believe my stability overhead and excellent shoulder health is from all those movements. These exercises will build a stronger rotator cuff as well as the muscles that act on the scapula. This means better poster, a stronger shoulder girdle, more stability overhead, and less chance for a shoulder injury/tweak. As more members regularly start using CS, we will outfit the entire gym with those bands!