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Yakima’s CrossFit Reformation 11.30.13

29
Nov

Yakima’s CrossFit Reformation 11.30.13

Reminder, we still have some spots available for our On Ramp program starting December 5th.  Now none of these excuses apply!

  • It’s too intense for me.
  • I’m not familiar with any of these exercises.
  • I want to be in better shape before I get into CrossFit classes.
  • I won’t be able to keep up.
  • I’m a beginner!

 

Prep Work:
Handstand Gymnastics progression. 10Min Cap+Calf Stretch

Team WOD:
Teams of 2
1 Team mate working one will be “resting”

Work portion- Amrap 12 Min
9 Wall balls
6 HSPU
30 Double Unders

Rest portion- will be a single Heavy bell in the rack position. If they bell is set down the team-mate who is working must stop.

*Adjust the reps/Movements accordingly to how your body feels.

ACC work:
Pull up challenge Test. 5 min max strict pull ups, Last week of overhand grip.

Cool down:
Break in those foam rollers!

*Post Results on WODhopper by creating an account. No more results in the “Leave a Reply” section. *

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