December 26th, 2016 – CrossFit DGA
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25
Dec

December 26th, 2016

MANIC MONDAY

I hope every single one of you enjoyed your Christmas with family and friends. The Holiday’s are a wonderful time of year, so be sure to take it all in. Tomorrow we will be getting back to our normal schedule here at DGA. When you come in make sure you stretch real well and get back into the swing of things after all that great food! Eric found this awesome stretch for us to try out.

90:90 Hip PAILs RAILs

Please click the link and check it out before you come in next!

We hope to see you all this week as we quickly approach 2017!

#TimetoBurnOffChristmasFood

Fitness:

Deload
A1. Cossack Squat 3 x 8 per side rest as needed
A2. Rev Bear Crawl 3 x 150′ (hands straight, elbows locked out throughout the movement)
**You may add weight
A3. Side laying banded glute work 3 x 12 per side- slow with 2-3 sec hold at the top
+
3-5 sets
3 min AB
2 min Row
1 min run
**Work complete inhalation and complete exhilation
+
Couch Stretch 30 sec per side x 3

Competition:

Deload
A. PS 2 Tng EMOM for 5 min no misses- perfect form
B. FS 3 x 10 @ 3030 rest 3 min- Build- No belts
+
3 sets
400m run @ tough pace- no jogging-get after it
30 DU
10 Burpee
rest 60-90 sec
+
Mobility
Hip Pails/Rails x 2-3 sets
**Focus on breathing
**Complete inhale and complete exhale. Limit as much distraction as you can. calm your mind
and focus recovering from your session.

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