7.15.16 Mary

crossfit dating

Warm up:

coach picks

__________________

Skill:

what do you need to work on?

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WOD:

“Mary”

20 min AMRAP

5 HSPU

10 pistols

15 pull ups

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cool down:

200 m walk

4.7.16

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Warm up:

coach picks

_________________

Skill:

Seated dip on boxes, ring dips and L sits. 

 using 2 boxes, sit in between, place hands on boxes. With feet straight out in front in L seated pos. push yourself up to straight arms, keeping feet on floor. Keep palms under shoulders and elbows in tight. 

Advanced athletes can work ring dips and L sits on the rings. 

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WOD:

3 rounds for time:

5 Deadlifts 305/215

10 alternating pistols

15 HSPU (no mat is RX)

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Cool down: 

200 m walk 

3.2.16

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Warm up:

Coach picks

______________________

Mobility:

roll out lats and psoas

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WOD:

12  min AMRAP

6 HSPU

8 pistols

10 pull ups

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Cool down:

200 m walk 

10.23.15

handstand-pushups-earth-presses

Warm Up:

coaches choice

__________________

Mobility:

hips and shoulders

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WOD:

12 min AMRAP

4 pull overs

6 HSPU

8 pistols

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Cool down:

200 m walk