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CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
WOD
8/19/20 - Wednesday's Accessory Work - CrossFit Praus
Class
(All)
Open Gym: 5:15 AM
Accessory Work
Open Gym: 3:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
8/19/20 - Wednesday's Accessory Work
Accessory/Mobility Work
GRIP
10'AMRAP for Quality
Max Single Arm Hang per side
100ft Plate Pinch & Carry (two plates per hand) (30/20) https://www.youtube.com/watch?v=hnxTScazRs0
ANKLE
1X2 Min/side Dorsiflexion matrix https://www.youtube.com/watch?v=LD33IOtQX80
1X 1 Min/side Lateral Tibial Glide Stretch https://www.youtube.com/watch?v=O_zIxysJYYc
1X 2 Min/side Dorsiflexion PAILs & RAILs https://www.youtube.com/watch?v=XjoGEJVFsiQ&t=14s
BACK
3 Rounds for Quality
8 GHD Row (53/35) https://www.youtube.com/watch?v=MR3dVCDUwGI
10 Sweatt Shruggs (135/95) https://www.youtube.com/watch?v=bGK9xcK7FV8
12 Scap Pull ups https://www.youtube.com/watch?v=sfTsgt-a63c
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 19, 2020
Male Athletes
Female Athletes
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