4-22-15 – CrossFit DGA
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21
Apr

4-22-15

Mobility Seminar May 30

 

Fitness:

A. Run 200m
rest 1 min x 8 (stay consistent with pace)
B1. 4 TGU per side Alt’ing x 4 no rest “HTLW”
B2. Good morning 6-8 x 4 @ 31×1 no rest
+
4 sets
FW “HAP” Length of parking lot
1 sled (18-20 sec of work)

 

Competition:

A1. Strict HSPU 6-7 x 4 rest 1 min
A2. Front Rack Walking Lunges x 4 sets @ 75′ “HAP” rest 2 min
B. Wtd Pullup 4-5 x 5 @ 41×1 rest 2 min
+
MU Progression work
or MU EMOM
EMOM for 10-12 min
Even- 2-4 MU
Odd-2-3 PC

 

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