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5/26/2019

25
May

5/26/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Warm up:

800 m run

3 rds:

20 sec. bar hang

6 box jumps (wod height)

10 DU

Mobility:

Walk out Prayer squat

Lunges complex

Walking arm

Dynamic 90

Skill work:

Kipping (sway/hip pop/timing of the pull)

(Athletes choice on which Kipping movement)

Kipping pull-up

Kipping T2B

Bar MU

Barbell cycling (TnG practice)

Cleans (form/timing in the way down)

Proper weight

When to rest

5 min amrap:

4 power cleans

4 Kipping movement

12 sit-ups

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