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Jun
30
2017

Friday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD.: CFGymnastics Shoulder complex.

4 rounds – **decreasing numbers each round

Rest 60sec between rounds

-1/2 box around the world

-4hspu

-8 shoulder taps (right is 1 – left is 2)

-return to start position with around the world

WOD.: Metcon (Time)

For time:

20 HSPU

20 Burpees

50 Double-unders

15 HSPU

15 Burpees

50 Double-unders

10 HSPU

10 Burpees

50 Double-unders

5 HSPU

5 Burpees

50 Double-unders

RxReady Training

A.: Beat swing on Rings (4×5)

B1.: Chest supported DB Row (4×10)

moderate

B2.: Ring Dips (4×6-10)

*weighted

C.: Metcon (Time)

For time:

20 HSPU

20 Burpees

50 Double-unders

15 HSPU

15 Burpees

50 Double-unders

10 HSPU

10 Burpees

50 Double-unders

5 HSPU

5 Burpees

50 Double-unders

Core for the Fourth! (No Measure)

7 Movements(one a day).

4 minutes per movement (accumulated).

Day 1:

L-sit/tuck hang

Day 2:

Low Plank

Day 3:

Arch Hold

Day 4:

High Plank

Day 5:

Right + Left Side Plank(4 min per)

Day 6:

Hollow Hold

Day 7:

Reverse Plank

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6:00 AM - 11:00AM
Monday - Friday Afternoons
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SATURDAY
9:00 AM - 1:00PM
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