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Fire Walker

28
Dec

Fire Walker

Barnes Corner CrossFit – CrossFit

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Warm-up

Shoulder and Pec Banded Stretch 2 minute Each Side

3 minutes single unders

2 Rounds:

10s Bottom-ups hold (peripheral vision)

10 Box Push-ups

10 Ring Rows

10 PVC Pipe Pass throughs SLOW

Fundamentals

Ring Skillwork/Hollow Position Work

Fitness:

Jump to Stabilize on Box/Ring Practice 30s on/30s off x10

Rx & Rx+:

2-5 Weighted Ring Dips EMOMx10 OR 1-5 Strict Ring Muscle-up Every other min for 10 min

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

“Fire Walker”

14 minute AMRAP

13 Box Step-overs w/plate 45/35

16 Overhead Front Step Lunges w/plate 35/25 (Rx+45/35)

400m Run or Row or Ski

Extra Work

15 Minutes of Mobility & Stretching Lats & Shoulders

Note: Relax the muscle as much as possible, take deep breaths in order to do so. The more relaxed the muscle becomes the more the roller/ball can dig in.

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