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Bars On Fire CrossFit – CrossFit

Warm-up

Hollow/Arch position work with pull-up and push-up, all positions: tuck, one-leg, both legs

Hollow rock and arch rock with partner

Practice One-Leg Kip off box: arch to straight arm pull in hollow to hollow at the top to push away in hollow to forward in arch

Butterfly: one leg on box, hitting positions

Mobility

Lacrosse ball smash delt and trap on wall or rig

Glute smash with lacrosse ball

Hip mobility

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
* Scale Pullups to progression work or jumping pullups

Metcon (No Measure)

Slackline Practice:

Spend remaining time in class learning a new skill of slack lining.

Watch YouTube video on beginner slack lining first. Have Fun!

Conditioning

Sled PULLS


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