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SKILLS

CrossFit 5000 – CrossFit Skills

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Warm-up

Complete 1 Round

10 Cat Cow Stretch

10 Scorpions

3x 30sec Frog Stretch

2x Assisted Back Lever Stretch

2x 5 Perfect Pus-Ups

Metcon (No Measure)

In 5 minutes complete 5- 10 Skin the Cats going over as far as you feel comfortable. Tucking is ok.

Dips

in 10minutes complete 5 sets of 2-3 Pause Dips at the bottom of each rep and hold for 3-5sec.

Metcon (No Measure)

In 10minutes complete 3 rounds for quality

45-60 sec Parallel Bar Hold

10 single leg Pike Ups

15-20 Arch Ups

Metcon (No Measure)

In 10mins complete 3 rounds of

45 sec Standing Pike stretch off box w/ weight

45sec Standing Straddle stretch off box w/ weight

10 Pancake Dislocates w/ band

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