Events for December 2022

Monday, 2/29
February 28, 2016
CrossFit DC Takes on 16.1!
March 1, 2016

IMG_1168

Warm-Up
3 Rounds of
10 Squats
10 Reverse Hand Spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs

then,

1:30 Death Stretch/side
1:30 Band Super Front Rack/side

Strength – Front Squats (25 min)
Prep:
1 x 10 w/ bar;
2-3 x 5 working up in weight

Work:
5-5-3-3-3

Accessory
3 Rounds, NFT, of
10 Single Leg Hip bridges/side
10 Half Kneeling Band Pallof Press/side

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