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CrossFit Gymnastics Staines TW18 10/10/2018

CrossFit TW18 – CrossFit

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Skill Work

Metcon (No Measure)

Warm Up…2 Rounds
10 Lat Pull Through
10 Face To Victory Pulls
10 Ring Rows
10 Scapular Pull Ups

Pull Up Strength…E3MOM – 3 Rounds
Max Effort Weighted Chin Over Bar Hold
2 Weighted Negative Drops (4s)
10 Lat Pull Downs
Max Effort Ring Row

2min Max Effort
Strict Pull Up
(Banded to get maximum reps)

Calisthenics & Skill…

Core & Shoulder Strength…
7:20min 5x20sW30sR

Hanging L-Sit or Alt 1 Leg Out
DB Seated Shoulder Press (Heavy Strict) 12.5/7.5

Core Strength & Shoulder Stability…
7:20min 5x20sW30sR

Tuck Front Lever Hold (on floor hip up)
DB Straight Arm Hollow Fly Hold 5/2.5

10min 4x30sW30sR

30s Handstand Holds – Balance
30s Upside Down Deadlifts/Straight Leg Raise

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