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11/30/2018

South Slope CrossFit – Gun Slingers

Gunslingers

Accessory Day

A: Handstand Walk:

If Proficient:

Set up 30′ long course with a foam roller every 5. Draw a chalk line directly through the center of the course under each foam roller.

EMOM x 14

:20 Sec Max Distance through course

If Intermediate (Consistent @ 10′ lengths straight)

Perform proficient assignment using a straight cours

If Developing:

Practice kick ups with partner

–Then–

EMOM x 14

:20 Head-shoulder-feet wall hold + Shoulder Touches

B: Ea 1:30 x 6 Rounds

2-3 Skin the Cats

C: Pump Town

–8 DB Curl to Press

–8 DB Bench Press

–10-12 Banded Lat Pull Downs

D: 30 Minute Mobility Clock

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