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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, January 8th, 2014

downloadFitness:
A. Row/Airdyne 10 min for max calories
B. 5 rounds, not for time:
Farmer Carry 2 gym lengths heavy
L-Sit 30 sec
Reverse Plank 30 sec

Health:
A. Row/Airdyne 10 min at conversational pace.
B. 5 rounds, not for time:
Farmer Carry 1 gym lengths heavy
L-Sit 30 sec
Reverse Plank 30 sec

Performance:
A. Row/Airdyne 10 min for max calories
B. 5 rounds, not for time:
Farmer Carry 2 gym lengths heavy
L-Sit 30 sec
Batwing Plank 30 sec

Coach’s Tips

Part A is a tester for max calories on the C2 or the Airdyne for 10 minutes.   You may use any strategy you like, but the score is number of calories.  Part B is for quality not for time. Choose a weight that is heavier than you think you should use for the farmer carries and adjust at needed per set. Then do 30 seconds each of L-sit or Tuck-sit progression followed by reverse plank or batwing plank.

 

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