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Monday 08.21.17

20
Aug

Monday 08.21.17

2017 CrossFit Team Series

• Registration: open
• Start Date: Sept. 20
• Duration: Two Weeks
• Divisions: Female, Female, Male/Female and Male/Male
• Age Groups: Same as a the Open, All, 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59 and 60+
• Workouts: Rx’d or scaled version
• Prizes: A total purse of US$101,250 will be awarded to the top teams in the three “All Ages” divisions (Male,
Female, Mixed) during the 2017 Team Competition Series.

Ideas: Grab your husband, wife, daughter, son, sister, brother, boyfriend, girlfriend, best friend or arch enemy and pair up. Click here to sign up.

Prep Work
3 min run/bike/row
2X10 Cossack squats
2X10 wall ball shots
WOD

A.
5-5-3-3-1-1
Front squat

12 min Cap

B.
7 min AMRAP
Ascending ladder
1 Burpee
1 25′ Shuttle run
2 Burpee
2 25′ Shuttle run
3 Burpee
3 25′ Shuttle run
Etc…

C.
Mobility
Elbow to wall lat/tri stretch 1:00 each side X 2
Reverse toe touches 20 X 2

 

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