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SUNDAY WEAKNESS WOD:

17
Sep

SUNDAY WEAKNESS WOD:

CrossFit Danbury – CrossFit

Movement Practice:
4 Minute Bear Crawl / 1 Minute Rest
4 Minute Monkey / 1 Minute rest
4 Minute Frogger / 1 Minute rest

20 Minutes Single Modality:
Choose one (weakest one would be best to practice)
Row for distance
Bike for distance
Ski for distance
Run Two Miles

Core Conditioning Circuit:
40 sec on / 20 sec off
Min 1: V-Ups
Min 2: Left Side Plank Pulses
Min 3: Right Side Plank Pulses
Min 4: Sphinx Pose Pulses

Metcon (Time)

Movement Prep:

4 Minute Bear Crawl

1 min rest

4 Minute Monkey

1 minute rest

4 Minute Frogger

1 minute rest

20 Minutes Single Modality:

Choose one:

Row for distance

Ski for distance

Bike for distance

Run 2 Miles for time

Core Conditioning Set:

12 Minute EMOM: 40 sec on / 20 sec off

Minute 1: V-Ups

Minute 2: Left Side Plank Pulses

Minute 3: Right Side Plank Pluses

Minute 4: Sphinx Pose Pulses

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