© 2019 CrossFit Spartanburg

WEDNESDAY 4.19.17

April 20, 2017

WEDNESDAY

 

PREP SESSION:
GHD

3 BACK EXTENSIONS
6 HIP EXTENSIONS
9 SITUPS
12 BANDED REVERSE HYPERS
X2-4
*NOT FOR TIME

 

METCON:
1:00 MAX REP KETTLEBELL SWINGS (70#/55#)
1:00 REST
X5

 

TECHNIQUE:
ROPE CLIMBS & PEG BOARDS
15:00
NOVICE = ROPE CLIMB TECHNIQUE WITH COACH
PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS
ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS

 

 

 

 

 

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