CrossFit Route 7 » Friday, January 8, 2021
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Friday, January 8, 2021

Warm-up

2 mins Jump Rope/Cardio Warm-up 

-2 Rounds-

5 Burpees
10 Hollow Rocks
10 Cossack Squats

Shoulder Mobility– Watch the vid, pick a few and knock them out
Ankle Mobility– 60-90 sec e/s (if you don’t want to watch the whole thing just watch from 5:30-7:30)

Skill

Candlestick Progressions 
Part 1
Part 2 

Simple Pistol Progressions 
Part 1
Part 2

Conditioning

“Modified Mary”

-20 min AMRAP- 
5 Pike Handstand Push-Ups Fx= Hand Release Push-Ups
10 Pistols Fx=Reverse Lunges (alternating, of course) 
15 Sit-Ups 

Of course this is meant for those of you who don’t have access to anything but your living room (and maybe a chair).  For those of you who have a pull-up bar and/or maybe a wall, just do regular Mary!

“Mary

-20 minute AMRAP- 
5 HSPU
10 Pistols
15 Pull-Ups 

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