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Friday, July 14 CrossFit Workout of the Day

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Mobility: Great video today to help free up those shoulder blades for HSPUs! And if you’re still a bit nervous about getting inverted, try the “stink bug” scale as shown in the video.

Warm up
6 minutes:
5/5 single-leg glute bridges
10 empty barbell deadlifts
10 hanging knee raises
Wall walk to :20 handstand hold

3 sets
10 deadlifts
Rest :30
10 deficit hspu
Rest :30
Max set strict pull ups
Rest :30

Deadlifts should be tough but doable for a set of 10. We will increase weight next week.
Kipping is allowed on hspu but not on pull ups.

For time:
30 KBS (53/35)
30 box jumps (24/20)
20 calorie row
15 burpees

This is a sprint!