Thurs

Main – CrossFit

Don’t forget that there are no PM classes on Friday…
1 class on Monday , Labor Day, 8:30am

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Around the World (No Measure)

5 movements @ 70%
1 min each for 30 min

GPP skill Not for Time (No Measure)

12 T2B
10 pistols
30 DUs
2-5 MU
3 sets
NOT for time….take your time and work on cycling movements, flow, and timing

SWOD

SW-A: Weight Vest Box Squat Box Jumps (8 x 2)

Squat to a box with a weight vest on, then jump to another box.
*Rest 60 b/t

SW-B: Front and Rear Foot Elevated Split Squat (4 x 6 (each leg))

Split squat where the rear foot and front foot are both elevated.

SW-C: Deadlift (12 Minute AMFastRAP)

12 Minute Sadiv Set @ 60%
*Focus on speed of pull both throughout the entire range of motion and from the floor.
**Explosive reps.
***Single reps only.

SW-D1: Weighted GHD Sit Up (4 x 8)

Weighted GHD sit up with bar in back rack (ideally) or with weight on chest.

SW-D2: Medicine Ball Reverse Hyper (4 x 8)

Reverse hyper on GHD with medicine ball between feet.
*Pause at the top of each rep.

Categories: WOD

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