031419 Elements


The Compound CF – CrossFit Elements

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Warm-up

Elements warm up 3 (No Measure)

200m Run

25′ Straight leg march

25′ Walking RDL

15 Squats

25′ Inch worms

25′ Rev lunges

10 Band pull aparts

10 Band flies

10 Band press

10 Band good mornings

Skill

** Movement review**

Presses w/ PVC

Skill

**Deadlift, KB Swing and Overhead positions**

-Proper Deadlift technique and positions, where to assign tension through the lift

-Proper KB swing technique for American and Russian swings

-PVC Overhead squat positions and body mechanics in the movement

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Deadlifts

12 Ring rows

10 OHS

200M Run

Categories: WOD

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