WOD
 | Sun, Aug 23 |  |
| 20240609 Pull-up Class | 2026 COMMUNITY CUP EVENT 3 | CROSSFIT TOTAL | Back Squat Max | Strict Press Max | Deadlift Max |
20240609 Pull-up Class(Check In) Warmup: 200m walk 2 sets: 10 prone swimmers 30 sec banded pullovers from foam roller 30 sec arm circles 10 push ups to down dog 8 minute EMOM: first 4: 5-7 horizontal banded pull-ups Last 4: 2-3 pull-up negatives Accumulate 1 minute box assisted hollow hold Accumulate 1 minute box assisted arch hold Accumulate 2 minutes active bar hang with chin over bar Mobility: 1 minute seal pose 1 minute/side lacrosse ball to anterior shoulder
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CrossFit Open
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