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05/12/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 leg swings front to back, across body /leg

10 samson stretch

5 inch worms w push up/updog/downdog

Across Gym x2 each

Monkey Walk (duck walk with fists on ground)

Bear Crawl

Crab Walk

Lizard Crawl

2 rounds:

10 scap pull ups

10 scap push ups

10 kip swings

2 min PVC pass throughs/around the worlds/etc.

Metcon (Time)

2017 Regionals Event 1

1200m Run (or 1500m row if you ran yesterday)

then:

12 rounds

4 HSPU

8 Pull Ups

12 Air Squats

Rx+ – Strict HSPU, C2B PUs, w/ vest

Rx – As is, kipping hspu

Ad – HSPU to 1-2 ab mats

Sd – DB strict press, jumping pull ups

35 min timecap