March 10 2016 – CrossFit DGA
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9
Mar

March 10 2016

Fitness:

Absolute Strength/ Conditioning/ Shoulder Stability
A1. Z press w DB’s palms facing each other 4 x 5 @ 3010 rest 30 sec
A2. RDL 4 x 4-5 @ 31×1 rest 1 min
B1. 7 Burpee Box Jump Step Overs + 12 Russian KBS x 5
B2. sled push 15-18 sec x 5 rest 1-2 min
+
3 sets
15 Band Pullaparts
14 KB Bottom up press from half kneeling (7 per side)

 

Competition:

Flush
Mobility 10-15 min
+
30 sec AB
30 sec rest x 20

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