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Sunday, January 31, 2016

Sunday, January 31, 2016

5 min of joint prep
wall stick bridges x 10 reps x 2 sets

Flux Blend/Flux CrossFit

A1. wall walks x 3 reps x 3 sets

A2. banana swing x 30 sec x 3 sets

A3.  monkey plant x 5 reps x 3 sets

The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns.  How high can you jump?

Rest exactly 30 sec between movements and 60 sec after A3.

B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.

C. For Time:
500 meter row
25 burpees

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