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Wednesday, June 19, 2019

2019 June 18
by bk

Skill Day!! / Gymnastics Strength Day!!

weighted strict ring dips, 3-4 sets of 5

-bodyweight (if needed)
-or accumulate 15-20 reps (if needed)
-or box dips, 3-4 sets of 10

then…

3-4 sets:
deadhang (pullup bar), 8 seconds
5 toes-to-bar
deadhang (pullup bar), 8 seconds
5 toes-to-bar

-knee raises (if needed)
-break up into 2 sets (if needed)
-rest as needed between sets

then…

shoot throughs (parallettes), 3-4 sets of 5-8

-without pushup and dip
-use 20in or 24in box, if needed

then…

3-4 sets:
handstand hold, 30-45 seconds
10 banded pull aparts (pause 2 seconds)

-feet on a box, with piked hips (if needed)

then…

3 rounds: (LISS – low intensity steady state… aka, conversational pace)
Jog 400m
Row, Bike or Ski, 90 seconds

…right into…

75 abmat situps (cash-out)
upward dog, 30-45 seconds

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CrossFit Integrity, Charleston, SC

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