CrossFit to the Core- CrossFit to the Core
10/6/20 Tuesday's WOD
“Rankel”
AMRAP 20
6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings (2.0/1.5)
Run 200m
B) 5 Rounds NFT
10 GHD Reverse Hypers
10 Banded Face Pulls
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See AllA) GHD Warm-ups and Progressions B) AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the Hip Extensions and sit-ups after each round. C) 3 Set
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A) Handstand Warm-ups and Progressions Practice (25 min) B) For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups C) 2 Sets :30 Banded Shoulder Stretch / Side
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