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  • CrossFit Gunnison

Thur. April 9, 2020



Warm Up

1min Jump Rope

1min Plank

10 SLOW Air Squats

7 Pike Push Ups

1min Jump Rope

20 Sit Ups

10 SLOW Alt. Lunges

7 Pike Push Ups w/ a stretch


1. 16min EMOM (40on/20off) Nose & Toes w/ Floating Toes Banded Bent Over Row Banded Delt Pull Downs (See Video)

Rest


2. 15min AMRAP 20 Stepping Back DB Lunges 30 Sit Ups 50 Double Unders (50 Penguins)

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Thur. Oct. 22, 2020

Gymnastics 3rds NFT ME HS Hold (Wall walk hold) 7-10 Ring Kips w/ turnout (5 Arch Swing Drift) -then- 3rds NFT Dwn & Back HS Walk (4ES Switch Kicks to HS Hold, Wall walk weight transfers) 3-6 Unbroken

Wed Oct. 21, 2020

Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401 Deadlifts: (22min) 4 sets of 3 rep all sets at 90% Same weight as 10/8 Warm Up Set

808 Rio Grande 

Gunnison, CO. 81230

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