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CrossFit Golden: Wednesday 11.20.13

19
Nov

CrossFit Golden: Wednesday 11.20.13

Warm-Up:

2 Rounds of:

5 Wall Climbs

10 Jump Squats (Ideally, unbroken)

 

Mobility:

2 Rounds of:

Shoulder/Calf Stretching- 20 Pass-Throughs* (front + back = 1), :30 each foot/Calf Stretch against Pull-Up Rig/Wall

*Try not to stop moving through all of the pass-throughs

 

Strength:

Five sets of:
Shoulder Press x 2-3 reps @ 20X1 (TEMPO work)
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

 

Conditioning:

Four rounds for time of:

115/75 lb. Push Press x 10 reps
24″/18″ Box Jumps x 20 reps
Double-Unders x 30 reps

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