Events for December 2022

Base Camp, 8/29/2015
August 27, 2015
2015 CrossFit DC SMACKDOWN!
August 28, 2015

IMG_8641

Warm-Up
3 Rounds of
10 Arm Circles/direction
5 Hanging Scap Retractions
10 Spider Lunges
5 Hips to Wall

Skill
EMOM 12 (4x each)
A) 3-4 Ring I.Y.Ts
B) 5 Banded Scarecrows
C) 15 Hollow Rocks (scale to 15 second hollow hold)

Strength – Strict Pull Ups (25 Min)
Prep:
1 x 5, 1 x 3

Work:
5-4-3-2-1 weighted
Scale to 6 x near max Strict Pull-Ups /OR/ 8 x 2 Negatives

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