CrossFit Route 7 » Wednesday, October 3, 2018
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Wednesday, October 3, 2018

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

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Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Push Press:
5  x 5(ME: Increase loading each set)
18:00

Tabata:
*Assualt Bike or Ski erg
* Abmat Sit ups
*Plate Ground to Overhead 45/25, Fx: 25/15
*Single Arm Russian Kettlebell Swings 24/16, Fx: 16/12 (Switch arms each interval)
Rest exactly 1 minute between Tabatas, Not rotating movements

 

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