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10/07/2104: SKILL WORK!

6
Oct

10/07/2104: SKILL WORK!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 reps of:

– arm circles each direction

– jog in place for 30 sec

– 5 Burpees

– jump in place for 30 sec ( like jump roping)

– 5 sit ups

– bear crawl for 30 sec

– 5 push ups

– crab walk for 30 sec

– 5 v ups

Skill Work

Turkish Get Up (12 min to work on technique – shoe drill)

Metcon

Metcon (Time)

5 RFT

4 TGU (total) 25/35

10 Box jumps 24/30

200 m Run

10 (total) KB 1 arm alternate swing 25/35

Cap 30 min

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