March 28th, 2018 – CrossFit DGA
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27
Mar

March 28th, 2018

WEDNESDAY

Fitness:

“A1. SA KB DL 4 x 7 per side
A2. Zottman DB Curl 4 x 7 each side
B1. SA KB Push Press 4 x 7 per side
B2. Strict T2b 4 x 5-7
B3. 200m run x 4
rest as needed after B’s
+
3 sets
Side Plank Reach Throughs w/ DB (Reach Up then through, while maintaining side plank (8 per)
Arch Hold w/ PVC 30-45 sec
Double KB Situp x 10 (the slower the better)

Competition:

“A1. Feet on box: Push up hold 10sec; walk hands to HSPU hold 10 sec 3 sets x5reps
A2. Alternating Hollow hold/Arch hold 20sec on; 10 sec off 3sets x 3 rounds *Hollow hold for 20 seconds, rest 10 seconds, arch hold 20 seconds, rest 10 seconds*

5 Rounds:
3 Dips (Use a band if needed) These do not have to be strict
10 Cal Row
5 Hand release push ups
10 Cal Row

Ring Muscle Up Practice
False grip ring rows
Practice Toe Nail strict transition
Practice Gymnastic Swing *These are NOT meant to be huge swings. start small and work on staying TIGHT*”

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