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September 12,2019

11
Sep

September 12,2019

CrossFit Passion – CrossFit

Warm-up (No Measure)

Coaches dynamic choice, calves and ankle mobility to warm up

Metcon (6 Rounds for reps)

Jump Rope Skill Development/Practice

EMOM x 8:

1 – 30 sec Bunny Hops (no rope, working bounding & wrist action)

2 – 30 sec Single Unders

3 – 30 sec Speed Steps

4 – 30 sec Backward or Rotating Single Unders

2 sets for Max Reps:

1 Min AMRAP: Strict Pull ups

Rest 30 sec

1 min AMRAP: Bike Erg Calories

Rest 30 sec

1 min AMRAP: TTB

Rest 30 sec

1 min AMRAP: Ski Erg Calories

Rest 30 sec

1 min AMRAP: Hanging L-Hold

Rest 30 sec

1 min AMRAP: Row Calories

Rest 3 min

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