August 3rd, 2017 – CrossFit DGA
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August 3rd, 2017


A1. 7 pushups @ 3010 + HS Kick Up (back to wall)+ 20-30 sec hold x 4 sets
**Remember to be stacked- shoulders on top of wrist and shoulders pushed
into ears
A2. Feet Elevated Ring Row 4 x 5-7 @ 51×5 (Palms facing the ground)
B1. Pike Pulse 4 x 8-10 w/ pause @ top
**You may try and progress this to L-Sit in paralletes 10-20 sec hold
B2. Strict T2b x 5 + Kipping T2b x 3-5 x 4 sets
**Kipping is all about rhythm
C1. Hollow Hold 30-45 sec x 4 sets**Please add weight this week if you can
C2. Partner core work with PVC
C3. V Up 4 x 10-12
C4. Situp to Pike 4 x 15
Bro/Sis Session
10 SA DB Row per side
10 Z Press w/ DB
10/5 Strict Pullups (no bands) modify as needed
10 Pushups in rings w/ perfect form
x 3 sets (or whatever time permits for your schedule)

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