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1/8/2019

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Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Any donation acceppted , including elbow bumps .

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

•:20 Handstand Hold

•15x Calorie Ski

•10x Scapular Pull-Ups

•:15 Dip Support Hold (Top/Bottom)

•20x Russian KB Swings

Strength

Every 3:00 for 15:00

•10x Romanian DL

•10/7x Strict Ring Dips

Romanian Deadlift (10-10-10-10-10)

Ring Dips (10-10-10-10-10)

Metcon

Metcon (Time)

25-20-15-10-5

•Handstand Push-Ups

5-4-3-2-1

•Rope Climbs
15:00 Time Cap

Scaling Options:

HSPU = Reps/Strict PsU

RC = Rope Up-Downs