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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 9th May 2019

Today's Training


Movement Development - Heavy Carries

Technique, breathing and variations on Front Loaded Carries


In teams of 3 perform 3 rounds of the following medley of carries:
40m Heavy Dball/Sandbag Bear Hug Carry
40m KB Rack Carry
40m Farmer's Walk


All team members rotate through Bear Hug Carry, then all team members rotate through KB Rack Carry, then all team members rotate through Farmer's Walk Carry. Repeat for 3 rounds.

12 minute AMRAP:
Run, Ski, Row 200m or Bike 500m
3 Dball Cleans
No prescription on weights for this WOD. Choose to go light and fast or heavy and less fast!

Gymnastics at 7pm

Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Cartwheels

2) Ring Dips or Press Ups

3) Slow N Grow Pull Ups

4) 10 V-Sits + 10 second Hollow Hold + 10 Sit Ups



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