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Friday 06.21.2019

POSTED ON June 20, 2019

Friday | 06.21.2019

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Warm Up:
:10 handstand hold + scap push up
:30 plank on elbows
12 mountain climbers
10 squats with press out
x3
 
Skill:
A. EMOM 12min
1st min :15 ring support hold
2nd min 5 feet elevate ring muscle up transitions
3rd min :35 headstand hold or handstand walk
 
Metcon:
 
Level 1 (RX)
5 wall walks
15 back squats 135/95
3 rounds for time
Level 2 (Intermediate)
5 wall walks
15 back squats 115/80
3 rounds for time
 
Level 3 (Beginner)
:90 handstand hold or :90 push up plank
15 back squats 95/65
3 rounds for time *accumulation on time
 
Cool Down: 3 rounds for quality
1min bent knee hollow hold
30 russian twists
1min arch hold
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