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4/17/19

15
Apr

4/17/19

CrossFit Faded Glory – CrossFit

Warm : Metcon (No Measure)

2-3 Min Row

3 sets

:15 hollow hold

10 straight arm banded from rig lat pushdowns

:20 bar hang

then

3 sets

8 hollow arch kips

8 hip extension lowering one leg down and holding other leg up

8/side lying external rotations

A: Metcon (Weight)

4-8 Strict TTB/hang knee raises

12 DB lat pull overs

12 bent over DB raises

rest 1

B: Metcon (AMRAP – Reps)

20 Min AMRAP

20/16 cal ski

20 Russian KBS 53/35

20 air squats

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