CrossFit Route 7 » Tuesday, January 16, 2018
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Tuesday, January 16, 2018

(15-Minute Practice)
3 sets of 10-12 reps Strict/Assisted/Banded Pull-ups

*Advanced Athletes
3 Sets of:
2-10 Unbroken Bar Muscle-ups, consistent unbroken sets
20m Handstand Walk (2 x 10m unbroken)
*Rest as needed between sets

Give this Drill a try from MisFits!


AMRAP 10:
1,2,3…
HSPU, Rx+ = Strict HSPU
One-Arm DB Thrusters 50/30
Ring Dips
*Alternate arms each set

AMRAP 10:
FX: 2, 4, 6, etc..
Push-ups
One-Arm DB Thrusters 35/20
Banded ring dips
*Alternate arms each set

3 Super-Sets:
10 V-ups
10 Hollow-Rocks
10 Tuck-ups
Rest :60 between sets

POST WOD MOBILITY!

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