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CrossFit | 10.26.2020

CrossFit | 10.26.2020

Warm-up
Warm-up
3 sets
10 Lunges
10 Sit Ups
20 Double Unders

Dynamic Stretches

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Choose a standard for the pull ups that will allow you to move consistently throughout. Break up the push ups early to avoid failing on push ups. Squat full depth, hips below the knees.

Extra Credit
Metcon
3 sets
30 Hollow Flutter Kicks
30 Swimmers Kicks

Supplemental Programming

Weightlifting
Back Squat (5)
Complete 3 working sets. Each set should be challenging and feel like 75-85% effort.

Accessory
Front Squat (10, 10, 10)
Use BB, DBs or KBs.
Single Leg Squat (10, 10, 10)
Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics
Pull Up Practice (Max reps)
Use BB, DB, or KBs for pull ups. Do strict pull ups or one of the following variations below if you are unable to do weighted pull ups.

Pull up variations in order of difficulty –
Rows (doorway, ring, BB, DB, or KBs), Negatives, 90 degree pull ups, strict pull ups, kipping pull ups, chest to bar kipping pull ups, butterfly pull ups, chest to bar butterfly pull ups.

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