August 24 2016 – CrossFit DGA
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August 24 2016

DGA!!! Don’t forget about the goal board. Please write in your goals that you would like to accomplish before the end of the year.

A1. Sled Push 18-20 sec of work x 4 sets
A2. 200m run x 4 sets
A3. WB 18 UB WB ***HAP x 4 sets
*rest as needed after A3
**match times from last week
4 sets
45-60 sec FLR (go past parallel with hands, rings may need to be elevated)
Hollow Rock 40-50 reps (toes pointed; knees locked out)
Strict T2b x 5-7 (you may sub leg lifts) “No Swinging”
Sweat Session (Optional)
30 DU
12 cal row
15 Russian KBS
rest 45-60 sec x 5

“Active Recovery”
AB 30 sec @ 90%
30 sec rest x 11
rest 3 min x 2 (22 total sets)
Accumulate 30/20 strict PU- perfect hollow body position **Increase reps by 5 this week
4 sets
FW with KB/hand Length of parking lot (down and back)
2 Wall Walks on even sets (1-2 legelss RC’s on odd sets)
Hollow Hold 45-60 sec
**On the WW, please hold 30 sec at top, toes pointed, abs tight, and pushed up in the shoulders.

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