Oct 3rd, 2018 – CrossFit DGA
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2
Oct

Oct 3rd, 2018

Fitness:
A1.Push Press 4 x 8 (3 sec down)
A2.Strict PU 4 x 5-7 (may add weight)
+
4 sets
Shuttle Run (parking lot)
8 DB WTD Stepover (HAP)
3 Wall Walks
rest as needed
+
Core
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec

Competition:
200 run nice aerobic pace
rest 30 sec
400m run
rest 2 min
x 4 sets
+
4-5 sets @ 80-85%
**be consistent
30 sec AB
30 sec rest
30 sec row
30 sec rest
30 sec burpee/DU (alternate each round)

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