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CF Gymnastics Thursday October 18, 2018

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CrossFit Murfreesboro – CrossFit Gymnastics

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Warm-up

-Plyometric warm up:

-3 sets

5 Front/back Kicks per side

5 Side kicks per side

10 Lat pull downs

10 Snow angels on wall

5 Strict T2B

:30 Wall stretch

10 GHD drill

Skill

6 Jumping MU

5-10 dips

10 Low bar slide drill

3 Hip Tap

-then-

Review Muscle ups

-spotted

-banded

Metcon

Metcon (No Measure)

1-4 perfect muscle ups

– Straight arms/ no chicken wing

– Use bands if needed

– Scale with jumping MU drill

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