Events for December 2022

Tuesday, 4/18/16
April 18, 2016
TrainHeroic at CrossFit DC
April 20, 2016

IMG_7407

Warm-Up
3 Rounds of
5 Dolphin Push-up with extension to plank
10 Alt Dead Bugs
5 Quadruped Ext & Rotation/side
10 Band Pull Aparts

Strength – Strict Press (30 Min)
Prep:
1 x 10 (bar);
3 x 3 (working up in weight)

Work:
10-10-8-8-6-6 (working up in weight as able/desired)

Complete one set of accessory exercise after each work set, alternating between:
A) 20 Band Straight Arm Press Downs
B) 20 Plate Twists (10/side)

Met-Con
AMRAP in 8 Min

5 Single DB Clean and Jerk (Left)
5 Push-ups
5 Single DB Clean and Jerk (Right)
5 Push-ups
25 Ab Mat Sit-ups (scale up to Hollow Rocks)

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