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#CrossFit #Hackney #WOD 21/07/2013 #withmomentum

Posted 21st July 2013 by Josh Schouten

Warm-up & Skill

A-1 Hollow Rock (midline stability) 3 x 10reps
A-2 Candle Stick Roll 3 x 10reps

Strength

B-1 Scapular retractions on rings 4 x 10-12 20×1 Rest:30

B-2 Strict Pull-ups 4 x

  • CFA: 8-10 30×0 rst :60
  • BC: 10-12 30×0 rst:60

B-3 Single Arm KB Push-Press 4 x

  • CFA: 8-10 20×0 rst :60
  • BC: 10-12 20×0 rst:60

W.O.D

Today will be fitness testing before the 30 Day Paleo Challenge.

AMRAP 15min (3 rounds of ME 1min per station with running clock)

– KB swings @ 16/24

– Chest to floor press-ups

– KB Goblet Squats to WallBall @ 16/24

– Ring rows

Rest :60sec between rounds

Don’t forget to add your workout music here