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Tuesday 3/4/14: CrossFit CSA WOD

warm-up

general + calf/Achilles and thoracic mobility

 

skill

ring dips

-ring support holds

-strict bar or ring dips

-kipping techniques

-slow negatives

*give some options for people to try

 

WOD ~about 15-20min

50-40-30-20-10

double unders

15-15-15-15-15

knees to elbows (scale is lying knees to elbows for 10s)

21-15-9-6-3

front squats 115/85

1min plank hold after each round

 

*large classes can stagger start the workout and share bars.  Give the first person a 2-3min lead, then start the next group.  As squat reps go down, there won’t be much waiting to share the bar.

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