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05.10.18

9
May

05.10.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

Rx+

30-20-10

Db thrusters 35/25

T2B

Rx

21-15-9

scaled

21-15-9

DB thrusters 20/10

Hanging knee raises

General Warm Up

Mobility:

1 min each side pigeon stretch

2 rounds

200 m jog

8 plate squats looking through the hole

8 up down dog with pushup

8 v-ups

Specific Warm-up

2 rounds

4 scap pull-ups

4 kip swings

4 toes to space

4 light thruters

Cool Down

3 sets of:

Bench Press x 2-4 reps

Ab-Wheel Roll-Outs with barbell x 6-8 reps