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12/8/2019

7
Dec

12/8/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

800 m or 1000 m row or 3 min bike

3 rds:

10 box jumps

6 T2B

3 strict pullup

Mobility:

Lunge complex

Walk out prayer squats

Dynamic 90

Walking arms

Arm circles

10 burpee pullups

Skill:

Ghd review

Setup

Form

Skill:

Hspu work

Form

Progressions

Skill: circuit

1: pistols

2: ring dips

3: hspu hold

4: T2B

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