June 28th, 2018 – CrossFit DGA
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27
Jun

June 28th, 2018

THURSDAY

Fitness:

“A1. PC 5 x 3- work to a heavy 3 for the day
A2. Shoulder Press (from Racks) 5 x 5
B1. RFESS 4 x 7 per side
B2. Burpee Broad Jump 4 x 7
B3. 3 cone malcolm x 4
rest as needed for A’s and B’s.
+
3 sets
Core
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”

Competition:
A. 2 PC + 2 HC + 5 PJ- Build to a max of the complex
+
EMOM for 18 min
1 min- 2-3 Bar MU
2 min- AB @ 8-10 Cals
3 min- 3-5 Strict HSPU + 4 K HSPU
**Build from last week
+
Work on a weakness for 10 min

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