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Tuesday, April 30 CrossFit Workout of Day

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Mobility: Build your core strength and stability with the side plank.

Lay on your side, with your elbow directly below the shoulder. Bring your feet back so your knees are at a 90-degree angle, and place your other hand on your hip. Contract your core and raise both hips off the ground, until your body is in a straight line from head to knees. Think about trying to pull the elbow on the floor toward the knee and vice versa.

For an extra challenge, straighten one leg at a time until you are balanced on your forearm and the sides of your feet. Hold for 8 secs with tension.

Warm Up
8 minutes:
5 inchworms w/ push up
5 scap pull ups
:15 top dip support hold
10 KB sumo deadlifts
:15 handstand hold
10 walking lunges

7 rounds for time:
7 strict pull ups
7 strict ring dips
7 Russian KBS (70/53)
7 strict handstand push ups
7 power cleans (155/105)

*35-minute time cap