CrossFit Route 7 » Friday, January 16, 2015
Call Us: (571) 318-9427

Friday, January 16, 2015

We have a free class every Saturday at 10am and Tuesday at 6:30pm – please invite your friends/co-workers to come experience a fun free WOD! Also, if you work near the box, please take some of our promo cards on the front desk and pass them out to your co-workers and place them in your kitchen in your office!

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Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k  and https://www.youtube.com/watch?v=hmPHGpNX0SI

Ankle mobility for OHS: KB ankle mobility for dorsiflection and roller

 

Kipping pull-up technique or:

30 pull ups for time*
*Rest 60 seconds, repeat two more times.

Fitness:
7 rounds:
7 Overhead squats (95/65)
14 sit-ups (butterfly or knees up allowed)

Performance:
7 rounds:
7 Overhead squats (135/95)
14 sit-ups (butterfly or knees up allowed)

 

 

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