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07
03
2018

WOD 3.8.18

By admin 0

Upcoming Events

The 2018 Max Kane CrossFit Open

North vs. South 

Gainesville vs. Flowery Branch

5 Fridays / Starting Feb 23rd / 5:30-UTC

Join us here!!

Workout of the Day 3.8.18

Skill / Strength

4 slow and controlled rounds of:

5- Slow Hollow Supine squat w/ ball between legs (small ball or foam roller only)

5- DB Windmills (No more than #10DB slow!)

5- Prone Shoulder Press (face down on floor press pvc behind neck to full locked out position)

5- Pallof Sit-ups (with band tension from side complete 5 sit-ups per side)

MetCon / Work

Level 3

10min Max Distance

Run or Row

Nasal Breathing Only!

Level 2

10min Max Distance

Run or Row

Nasal Breathing Only!

Level 1

10min Max Distance

Run or Row

Nasal Breathing Only!

author: admin


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