January 20 2016 – CrossFit DGA
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19
Jan

January 20 2016

Fitness:

Trunk Stability/Core Stability
5 sets
Double KB OH Carry 150′
Hollow Hold 45 sec
Knees to elbows 5-7 (3 sec descent)
Stir the Pot 30 sec w/ medball (15 sec clock wise + 15 sec counter clock wise)
+
3 sets
10 Defranco Cuban Press
8 SL RDL (8 per side)
7-10 Pushup complexes @ 3010
** Complex is 1 scap pushup (protract then retract) + 1 pushup @ 3010

Competition:

Deload
10 min AB easy pace
+
10 work on a gymnastics weakness
+
1k row @ 2:05-2:08 for males/2:10-2:12 for females
rest 30 sec x 4
+
10 min mobility

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