January 28, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 10 Minutes to work on:

A. L-Sit – Paralettes, Bar, Rings, Pull Ups

B. Superman, Hip Extension, Weighted

Metcon

Metcon (6 Rounds for reps)

Six Sets for Reps:

Every 2 Minutes for 24 Minutes:

A.

50 Double Unders/100 Singles(scaled)

Max Effort Pull Ups

B. (Slowly)

5 Russian + American Swings (53/35)

———————-

Score is Pull Ups Per Round

———————–

Competition Side Work

Back Squat (20 Rep Max)

Helpful Hints:

A. Do 20 Reps Only Once

B. Start at 50% of 1RM – if you get to 12-15 and think you easily can get 20 – STOP and increase weight.

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