CrossFit Narre Warren, CrossFit Pakenham - CrossFit View Public - TopicsExpress

CrossFit Narre Warren, CrossFit Pakenham - CrossFit View Public Whiteboard: bit.ly/1csQzvP Warm-up (No Measure) General (Individual) Jog 400m then 5 Rounds of 5 Hollow Rock 5 Superman Rock 15sec HSH (Freestanding if possible) *Coaches please explain todays workout in detail. Specific (Coached) Basic upper body mobility then - Muscle up progressions Hollow/Arch Swings V-Sit Hip Extensions Seated Banded Tempo Muscle-Ups Power Snatch (10mins to find 1rm) Beginners Scale to High Hang Power Snatch. 30 Muscle-Ups (Time) 30 muscle-ups for time Metcon (No Measure) *If you cannot yet do Muscle-Ups 3 rounds not for time of: 10 Seated Band Muscle-Ups 10 V-sit Hip Extensions 10 Hollow/Arch Swings on the Rings

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