crossfit – monday 19th, 2016

CrossFit 972 – CrossFit Weightlifting Back Squat (6×3.2) 3sec pause back squat.back squat 6 sets of 3 3sec pause immediately followed by 2 regular Conditioning a: GHD (back extension) (4×15) 2sec hold at the top of the extension. keep back, glutes, and hamstrings engaged. b: Sit-ups (75) as little arm swing as possible

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crossfit – thursday 8th, 2016

CrossFit 972 – CrossFit Gymnastics Headstand Hold 10-15min of solid headstand practice. partner up and start with tripod headstand progressions. Conditioning for quality 50 side bends/side 25 ghd situp 25 ghd back extension 25 weighted jefferson curls Metcon 1 Mile (Time) for time run 1 mile

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