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12/1/16

30
Nov

12/1/16

CrossFit Winter Park – CrossFit

Mobility

Shoulders- 10min

Skill

15min to work on Rope Climbs, T2B, HS Walks, or HS Holds

Metcon

Metcon (No Measure)

4rds

300m Row

20 Russian Twist (25/15)

10 Roll to Candlestick*

5 Wall Walk**

*https://www.youtube.com/watch?v=umIi_i6zCVA

**https://www.youtube.com/watch?v=MbAro9huwho
You should not be trying to speed through this workout- there’s no measure/time.

Take your time on the roll to candle and wall walk. You should be trying to achieve perfect positions and fluid movements.

Finish

Finish: 3 sets

Bottoms Up KB Carry x down and back each arm

Single Leg RDL x 10 each

Box Shoulder Stretch* x 30sec

*https://www.youtube.com/watch?v=QB7OD0s-pwY