01/07/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

EMOM X 8 w/ Partner

Min 1 — Partner 1 Rows

Min 2 — Partner 2 Performs Slow reps of Movement

(Air Squat- Step up- Burpee- Empty BB Press)

Demo each movement and have athlete rotate through 5 reps of each movement.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
FINISHER

Posterior Chain Pump

3 SETS

30 Glute Bridges

*Every 10 reps, pause at the top and hold for :15

Categories: WOD

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