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CrossFit – Sun, Jun 15

CrossFit One World – CrossFit

Sunday FunDay

Testing Week

Hi Everyone!

This week we will be testing in a number of different areas.

Monday will be:

1RM Front Squat + “Helen”

Tuesday:

Gymnastics Testing + “Karen”

Wednesday:

Push Press 5RM + “Open 14.1”

Thursday: “Boat Race”

Friday:

“Open 20.1″

prepare accordingly

Warm-up

10 Min AMRAP

Buy In 400m Run

Then

10 Wallball (Moderate/Light Weight)

5 Muscle Clean

10 Sprawls/Up Downs

Hang Power Clean (12 Min E2MOM
3 Hang Power Clean
55% 1 RM HPC Increase by 5 every set
(Work on technique for upcoming in-house comp.))

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Deadlift

10 Hand Release Push up

10 Lateral Hops

100 m Run

Rx Bar-225/155

Rx+ Handstand Push Up

Bar- 205/135

Cool down stretch or Abs

Stretches

Runners Lung

Seated Hamstring Stretch

Pigeon Stretch

Knee Hugs (Lying Down)

Spinal Twist

Abs

3 Rounds

0:20 Hollow Hold

0:20 Flutter Kicks

0:20 Arch Holds

1:00 Plank Hold (Sphinx Position)

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