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CrossFit Staines 15/04/21

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

15 PVC PIPE PASSOVERS

EMOM x 6 MINUTES

MIN 1 – :45 Bike (EZ → Mod → Hard)

MIN 2 – : Dumbbell Bent over row, dumbbell strict press x 2

Into…

2 SETS

:15 ON/ :15 OFF

MOVT 1 – Hollow Hold

MOVT 2 – Close Grip Active Bar Hang

MOVT 3 – Ring Row

Workout

GYMNASTICS BUILDING

30 on/30 0ff 4 full rounds

1 – Hollow hold

2 – Ring Hold Top/bottom position 15/15

3 – Kip Swings

4 – Active Bar Hang

Metcon (No Measure)

AMRAP x 20 MINUTES

25/20 Cal Bike – 30/25 Cal Row

5 Strict Ring Dips

30 sec OH HOLD into MAX Push Press until failure

12 Ring Rows

20 Alt V-Ups

100m Run

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