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Wednesday - July 10, 2019 - CrossFit Rivalry

Wednesday – July 10, 2019

Wednesday – July 10, 2019

Fit 1:

A1.  10 min of movement  

        400m run

        20 X Single Arm Russian KBS (10 each arm) 

        20 X Alternating Half Moons w/ wall ball (back and forth 10 each side)

Rest 2 min

A2.  10 min of movement 

        20 X From Push Up plank position lift opposite arm and opposite leg while maintaining level/low hips (10 each side)

        20 X Sit ups

        250m row or 10 Cal AB

Rest 2 min

A3.  10 min of movement  

        400m run

        20 X Single Arm Russian KBS (10 each arm) 

        20 X Alternating Half Moons w/ wall ball (back and forth 10 each side)

Fit 2:

A1.  10 min of movement  

        500m row or 20 Cal AB

        20 X Cossack Squats w/KB in Goblet squat position (10 each side)

        10 X GHD Sit Ups

Rest 2 min

A2.  10 min of movement 

        10 X KB Hang Power Snatches (5 each side)

        2/1 X Bar muscle ups (Sub 1:1 CTB/Ring Dip)

        400m run

Rest 2 min

A3.  10 min of movement  

        500m row or 20 Cal AB

        20 X Cossack Squats w/KB in Goblet squat position (10 each side)

        10 X GHD Sit Ups

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