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  • CrossFit Gunnison

Wed. March 11, 2020

1. Gymnastics Strength

4RDS NFT

- ME Unbroken Maltese Ring or DB Push Ups

- 7 Unbroken Chest to Bar Pull-Ups, Kipping allowed. Working on technique. (Mods: Strict Kips, Pull-Ups, Arch-Swing Drift, Banded Pull-Ups)

- 30sec Practice hold away from the Wall in Nose & Toes


2. 2rds For Time:

12 (6ES) KB Push Press (53/35)

20 KB Step Back Lunges (53/35)

30 KB Swings (53/35)

40 Air Squats

500m Row


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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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