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CrossFit Cirencester – Advanced Programing

Gymnastics

HS walk, 5x10ft, or 10 minutes of practising walking/balancing on your hands. When you are learning, you will fall a lot and you will only take 1 or 2 steps at a time. The goal is to spend time kicking up and just spending quality time finding the right balance. If you need have a spotter.

Strict Chin-ups 5×5, supinated hands (use a resistance band if you can’t go unbroken.)

Ring push ups 3×12, hollow, externally rotate hands on lockout.

Supinated Bent-over barbell rows 4×10

Planches, 5 rounds straight. :30 Right side planche + :30 Left + :30 middle, no rest between rounds.

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