Day 3 Mobs Challenge

 In Crossfit

CrossFit Cirencester – CrossFit

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(No Measure)

Warm up

3 Rounds

200m Run

8 Good Mornings (pvc)

8 Supermans

4 Burpees

Mobility

10 mins working Overhead position

Test to find ROM

Tack Upper Back/T-spine (move as much as you can)

Gemini or Peanut T-Spine with active ROM

Smash Lat & Triceps contract and relax

Snatch Grip Deadlift (2-2-2-2-2 Increase weight each set)

Hollow Rock to Arch (5x 20:40 (Score average))

Holding a hollow body position roll over to a hollow rock & repeat

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

300m Run (Post at roundabout)

15 Shoulder Press (Strict Press)(1/3 BW)

15 Squat Jumps

15 Sit Ups

RX+: (1/2 BW), Hollow Rocks

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