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Aug 9, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

7 Rounds for time:

7 Front Squats, 165/115

3 Wall Walks

7 Strict Pull-ups

Cool Down

-Banded overhead distraction

-Super front rack

-Quad and glute rollout

Competitor/Accessory

Metcon (No Measure)

5 Rounds NOT for Time

1 min of Easy Rowing

6-8 Ring Muscle Ups

Metcon (No Measure)

Booty Work

KB Cross Body Split Squat

3 x 10, each leg

(athlete’s weight choice on KB’s)

Back Rack Box Step Ups 20″

3×10 each leg, 75/55

3 sets of 15 Lateral Resistance Band Steps, each side

Core Work

Accumulate 5 minutes in an elevated Ring Plank (feet on bench)

4 sets of 15 Reverse Hypers
Ask a coach to demo the KB Cross Body Split Squat