Oct 9th 2018 – CrossFit DGA
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9
Oct

Oct 9th 2018

Fitness:
A1. PC 5 x 3
A2. DB BP 5 x 7
B1. Double KB OH Carry 50′ x 4 sets
B2. SA DB Row 4 x 8 each side
B3. WTD Step Up’s 4 x 5 each side
+
3 sets (shoulder health)
8 Yoga Pushups @ 5555
Wtd Arm Circles 10 sec @ 4 positions (arms @ side and arms out front)
10 Wtd External Rotation

Competition:
A1. CG DL AMRAP(-3) @ 225/155 x 3 sets no rest
A2. Sled push Heavy and Fast
A3. Shuttle Sprint (parking lot)
rest as needed after A’s
+
PS 105/75
T2b
15-10-5
rest 2 min
Thruster
BF Burpee
15-10-5
+
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

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