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God of Wine

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Metcon (5 Rounds for reps)

PLYOMETRICS:

5 sets of:

10 Scap Pull Up Hold with Hip Twist
3 Reverse Ball Toss (M=50/F=30#)


3 Consecutive Box Jump

Shoulder Taps

2 sets of max reps:

A) 30 Seconds of wall facing handstand shoulder taps
B)

60 seconds – Parallel Bar Dips

Turkish Get Up

Conditioning:

30 Turkish Getup (M=1.5/F=1 Pood)

Metcon (20 Rounds for reps)

WOD:

10 rounds of:

30 seconds of Burpees

Rest 30 seconds

30 seconds of Thruster (M=45/F=35#)

Rest 30 seconds