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Christmas in July

4
Jul

Christmas in July

Midcoast CrossFit – Endurance

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PVC Warm Up (No Measure)

400 m Run

20 Shoulder Pass Thrus

20 Figure 8 (10 each direct)

20 OHS

Mobility: (No Measure)

Mobility:

walking arms

dynamic 90’s

4 way banded stretch

upward/downward/walking dog

Dynamic:

bear crawl

frankenstein walks

5 burpee broad jumps

high knees

Metcon (Time)

“Christmas in July”

**45 min time cap**

WOD will performed as the song “The 12 Days of Christmas” goes…

Reps:

1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.

1(00) meter run

2 HSPU (2 mats)(1 mat) (deficit)

3 burpees

4 front squats (65/45)(95/65)(115/95)

5 shoulder to over head (same bar)

6 KB swings (35/26)(53/35)(70/53)

7 box jumps (20/18)(24/20)(30/24)

8 sit ups (L3- GHD)

9 air squats

10 toes to bar (k2e)(t2b)

11 hand release push ups

12(00) meter row

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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