Tuesday 1.7.20 – CrossFit and Fearless
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Tuesday 1.7.20

5
Jan

Tuesday 1.7.20

CrossFit and Fearless – CrossFIT

Gymnastics

Metcon (No Measure)

4 Rounds for Quality:

5 Handstand Push Up Negatives

8 Tempo Dumbell/Kettlebell Row (each arm)

10 Weighted Hanging Knee Raise
HSPU: Focus on controlling your positions through the entire lowering of the handstand push up. For those more skilled inverted, grab some plates and do them with a deficit.

Row: To be done with a pause at the top and a SLOW lowering (eccentric).

Knee Raise: Grab a wall ball and squeeze between your feet. Controll the raising and the lowering portions.

Conditioning

Metcon (2 Rounds for time)

2 Rounds:

16-12-8

Dumbell Snatch

Air Squat

Rest 3min. between rounds.

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