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Jun
28
2017

Wednesday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD.: Shoulder Press (4×8-moderate)

WOD.: Metcon (AMRAP – Rounds and Reps)

10 minute Amrap:

200m Run

6 Power Cleans #155/105

5 S2OH

Rest 5 minutes Then complete

7 minute Amrap of above.
*score second amrap to comments

RxReady Training

A.: Metcon (AMRAP – Reps)

EMOM for 10 minutes:

3-6 Deficit Kipping HSPU 4″

*UB sets only

*track reps per set

B1.: Shoulder Press (4×8-moderate)

B2.: Hip Extension (4×10-light)

*using GHD

C.: Metcon (AMRAP – Rounds and Reps)

10 minute Amrap:

200m Run

6 Power Cleans #155/105

5 S2OH

Rest 5 minutes Then complete

7 minute Amrap of above.
*score second amrap to comments

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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Monday - Friday Afternoons
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