CrossFit Route 7 » Friday, November 23, 2018
Call Us: (571) 318-9427

Friday, November 23, 2018

Thanksgiving Schedule:
Friday, Nov 23: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
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Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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Strength:
5 Rounds:
Rx+: 10 Strict HSPU (Add deficit if necessary)
Rx: 10 Kipping HSPU (3 sec. negative)
Fx: 5 Kipping HSPU (3 sec. negative)
Rest 1:30 after each set

Conditioning:
5 Rounds
14 Toes to Bar
10 Push Press (Rx: 135/95) (Fx: 95/65)

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