Disco’s Gymnasty

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CrossFit Cirencester – Advanced Programing

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Strict C2Bs: 5×4

Rope pullups 6×3

DB rows: 3×10/arm (pull DB to your hip using your lats)

Bent over Barbell rows with snatch grip, 3×15. (hold a firm RDL position, pull bar to chest.

Keep movement slow and strict.

Reverse hypers. 3×20 for speed

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