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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, April 5th, 2014

photo 2 (2)Fitness:
A. 3 Sets:
DB Split Squat 9-11 reps per leg@ 30X1
Barbell Good Morning; 9-11 reps @30X1
B. 5 sets:
10 birddogs per side
10 deck squats or single leg deck squats
C. Tabata double unders

Health:
A. 3 Sets:
DB Split Squat 9-11 reps per leg@ 30X1
Barbell Good Morning; 9-11 reps @30X1
B. 5 sets:
6 birddogs per side
6 deck squats
C. Tabata double unders OR Tabata Row

Performance:
A. 3 Sets:
BB Split Squat 9-11 reps per leg@ 30X1
Barbell Good Morning; 9-11 reps @30X1
B. 5 sets:
10 birddogs per side
10 alternating pistols
C. Tabata double unders

Coach’s Tips

Part A is a continuation of Monday’s workout, so try to go heavier.  Part B is for quality, you’ll get more about of the birddogs if you do them slow and controlled, click on this link to see some variations of this movement and choose one that is appropriate for you. Aim to keep hips squared, one way to do this is to try to make yourself long rather than thinking of raising your hand and foot upwards.  Finish the day with our first scored workout this week – Tabata double unders for total reps.

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