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FIT 12/21/2017

Posted on by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6-3

Russian Twist

Leg Lift

Plank to Push Up

Skill Work

Handstands

Beginner: Learn wall walk (nose & hands to wall)

Intermideate: Practice Handstand Walk

Advanced: Challenge yourself: obstacles, max distance, handstand hold…

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

15 Double Unders

5 Burpees

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

15yd Weighted Lunge

5 Hang KB Snatch, 1/.5

Metcon (AMRAP – Reps)

AMRAP in 5 minutes

15 yd Crab Walk

5 Straight Leg Sit Ups

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