July 31st, 2017 – CrossFit DGA
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30
Jul

July 31st, 2017

MONDAY

*ANNOUNCEMENT*

Eric will be holding a gymnastics clinic this Friday! There will be two sessions held, and spots are limited! So, if you’re interested, please sign up ASAP! There is going to be some REALLY great material covered in this clinic! If you have a goal of getting a pull up, muscle up, push up, hallow hold, or just being more aware of your body in gymnastics movements, you need to be here!!

Please see myself or Eric about getting signed up!

Times: 9:45am & 5:30pm

Price: $30 per person

A. Back Squat 4 x 8 rest 2-3 min
B1. SA Arnold Press 4 x 7 @ 3010
B2. Supinated Strict Pullup 4 x 5-7 chest as high as possible (3-5 sec lower each rep)
+
EMOM for 15 min
1 min Burpee Step Over/Box Jump Overs (competition)
2 min Chin Over the bar hold 10-20 sec- NO BANDS
3 min 30 sec Row for Cals

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