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10/21/2014: pull-up efficiency

20
Oct

10/21/2014: pull-up efficiency

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 reps each:

arm circles

PVC pass throughs

2 taps bend overs

active shoulder hang from the bar for 15 sec

v-ups

push ups

repeat arm circles

Skill Work

Pull up practice / practice active shoulder and the swing

Metcon (Time)

5 RFT

15 pull-ups

30 unbroken KBS 35/55

50 dubs

Cap 25 minutes

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