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12.20.18

19
Dec

12.20.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

20 Face-pulls

10 Hollow-Arch Swings

10-20 Shoulder Taps (Conan Position w/ feet on box)

-then-

Review as a class:

handstand push-up hand placement, kipping, and scaling

Gymnastics

Handstand Push-ups (3-5 Reps EMOM x 10 minutes)

The Open is coming, so we are remembering to push our heads through and pull our toes towards the floor (so our heel is high)

Metcon

Metcon (Time)

For time:

20 Burpee Box Jump Overs (24/20″)

30 Pull-ups

20 Burpee Box Jump Overs

20 C2B Pull-ups

20 Burpee Box Jump Overs

10 BMU

20 Burpee Box Jump Overs

Cap: 16 minutes

Choose three upper body pulling options of increasing difficulty.

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